Notes
Temp 29 (WC 23) Wind 5 mph.
Intervals in flats
Interval workout is 16 x 400 @ 5K Effort w/ 100 Meter Jogs. 5K (race) Effort!!!...not a blast away look what I can do session. Focus to be on running under control. Honest assessment says that more than 98 is probably lazy, while less than 90 is probably dishonest with a true race effort.
Start with four in Asics shoes: 96 / 92 / 92 / 91.
Change into flats: XX / 96 / 93 / 93. Hit wrong button and did not time 5th rep.
Reverse direction on track: 91 / 91 / 91 / 92.
Back into Asics for last four: 92 / 90 / 90 / 91.
Physically, most relaxed on final four. At least 13/16 in 6:00-6:15 pace range. Cardio will be the queston come race day on Saturday. Will have to be smart first mile...but don't you always have to be?