Notes
This workout was written as 4x5k. I changed it to 4x3M, just to make it easier to keep track of. I was aiming for 6:10, 6:05, 6:00, and 5:55. Apparently the plan was a little ambitious. There was a hill during the second mile of the third rep that killed me. By the time I stopped on that rep (early, but because of a street crossing) I was doubled over and I called it a day. Still, 17+ miles with ~9 at MP is good for a Wednesday. The first two reps felt very easy. The weather was perfect - 45 and sunny, not much wind.
Also, I wanted 4 minutes as a recovery period. I hit that on the second one but the first was too long because I didn't want to start a 3M rep right before a road I knew I'd have to stop at.
I checked the elevation - Apparently the first rep was ~flat, the second was 1% downhill, and the third was a steady 1% uphill. The overpass that felt like a hill doesn't look like it made too much difference in the elevation pattern over all. I think the constant 1% grade might have done me in on that last 3 miles, which is pretty pathetic.