8 x 400m(400m) @ 5k effort.
Short water break after 4.
Had really hoped to run in the 80s on these intervals, so the 90s was a little disappointing, but I didn't have much more to give. Partly, I know I need to do some more leg-speed work, and partly, I think holding the mileage in the 40-50 range has taken its toll--my legs are pretty tired.
Planning to race a 5k a week from Saturday, so I'll cut the mileage back the second half of next week and try to go into the race feeling much more fresh than I felt today.
Ideally, I'd like to run sub-20 in that race, so that could be <97 per quarter (6:27/mi). By comparison, my last 5k was a 21:30 PR, which would be 104 per quarter.