Notes
2.17 mile in 16:41 then drills and three striders of :23s/:36s/:42s for total warmup of 2.65 miles
No real plan today so end up running 3 x 1K and a 640m(.40); First three repeats at 5K pace; Last repeat at 10K pace.
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.62 miles = 3:33(5:43) then .30 miles recovery jog in 2:31 minutes
.62 miles = 3:34(5:44) then .25 miles recovery jog in 2:00 minutes
.40 miles = 2.13(5:35) then .23 miles recovery jog in 2:00 minutes
.65 miles = 3:53(6:00) then cooldown of 1.15 miles in 8:42 minutes