Notes
The good: tempo pace / HR indicates an improvement in conditioning. Could probably run a sub-19 5k at the moment.
The bad: Left calf started to tighten up and a cramp/strain was imminent, so I had to pull the plug about halfway through a planned 20 minutes of tempo.
The ugly: Being a good Samaritan has a price. The calf really did cramp/strain while pushing a stranded car from the center lane of Plummer Road. If racing the Rudolph 5k next week was in doubt, this removed all doubt -- no race for me.