Notes
Nice morning for a run along the river, a fun group as always. Didn't feel great for the first half of the run, not super fresh, but that's okay. Did 10x1' on / 1' off starting from 90' in, aiming for 5k / 5:10 for me. It was something different, really tough! Got dropped by the group after 5 but still pretty happy with this, averaged ~5:13 despite the last couple being tough and slow. Held it together fine for the rest of the run, actually felt o.k. - maybe should have gone for 22...
Good workout but doesn't leave me feeling any better or worse about my marathoning fitness I guess. But as JML points out, workouts aren't about proving anything (which is the philosophy I've been running with all cycle) so that's just fine.