Notes
I had to work pretty hard for those last 2 sub-70 quarters. Extrapolated out it comes to a 15:50 5k (15:10 over 4800 meters) so I'm not all that close right now to my sub-16 goal, but a month from now this workout should be much easier and much faster.
Warmed up with Erin to the track, and she was wearing the Garmin so she took off to get her long run in and test the crank egel. I mixed my 400s up with 200m walk/jogs that basically got me full recovery. Every third lap (2x400m repeats) when I finished the repeat near the start/finish line (as I switched between running from the 200m line each time) then I would stop for a sip of water.
Ran home with Erin afterwards nice and slow. There were some kids setting off rockets in the fields near the track, and an older lady with artificial knees walking in the outside lanes.