Notes
17 min warm up
1.5 mi at 9.4 (5KP or maybe bit slower)
10 min recovery
1.5 mi at 9.4 with last 400 at 10.0
6 min cool down
This was the planned workout selected from a few possibilities. First interval wasn't too bad. Mainly about waiting for some workable form to start happening. In the recovery I tried to determine if this plan was excessive and what would be the next interval. The second interval was pleasantly manageable requiring less mental effort. This was a rare example of some recent running which almost didn't feel totally lame. Turnover had dropped from 180 to 178. Upped the pace at the end of the interval because time slot was ending and next person was eager to get on. Time includes 3:39 stopped and and 2:58 walking, not during the intervals.