Notes
Tempo run on treadmill, with 3 miles above 6.0. I was tired at the end of the second mile, so backed off for a couple of minutes. 6.0 felt easy. 6.4 felt hard. A few twinges in the hamstring, and some tightness afterwards, but no real pain.
1 mile w/u 3.5-5.3
1 mile easy 5.4-5.6
1/2 mi each 6.0, 6.1, 6.2, 6.3
1/4 mi 6.0, 1/2 mi 6.4, 1/4 mi 6.0
c/d 1 min. each 5.0, 6.0, 5.1, 5.9, 5.2, 5.8, 5.7, 5.6, 5.5, 5.4, 5.3