Notes
I realized yesterday that the 5K is not on the weekend but on Thursday which is the day after tomorrow. I would not normally do a workout like this so soon before the race but I am estimating that it will have a better effect than a lighter workout.
2x1200 at 3K pace, 2x1600 at 5K pace with 800 at 2% incline:
20:00 w/u with walking and limbering
4:36 (1207m) at 9.8, HR to 164
2:50 partial recovery
4:36 (1207m) at 9.8, HR to 165
6:30 full recovery
6:27 (1609m) at 9.3 with last half at 2%, HR to 167
3:30 full recovery
6:27 (1609m) at 9.3, HR to 164
c/d
This was difficult and hosed my legs quite nicely. The hardest part is keeping my weird legs in line, but the physical exertion was not negligible either.
I feel I might have lost a bit of 5K fitness since my mileage has been reduced this month, perhaps as much as 10 seconds on a 5K, or maybe none at all. Not sure how significant the hills in the race will be. I expect my time will be in the 19:50-20:10 range.