Notes
2.8 miles easy,
6 x strides at ~5k effort,
5 minutes easy,
3 minutes at ~LT effort,
7:45 easy,
1 x milf mile @ a pace sufficient to knock x off the top of the strava leaderboard (5:40 as it turned out.)
3+ miles easy home.
This really wasn't on the training plan but sometimes statements need to be made.