Notes
Temp 39 Wind 2 mph.
Interval Day. Warm-up jog with two surges. 2.38 miles in 21:18. Few days overdue to run in flats, so bring them with me and change. Chat with Paul S. before beginning workout. May have cooled down a little too much.
Plan is 8 x 2:00 Minutes On / 2:00 Minutes Off @ 10K/5K Effort. Running in opposite direction on track than yesterday. Rep paces: 6:16 / 6:17 / 6:04 (better through the turns, but quads cramp in cool breeze during jog interval.) / 6:09 / 6:06 / 5:58 (getting too automatic, so flip directions to help re-focus) / 5:52 / 5:46. Decent control, respectable numbers. That should have met today's objection.
Long cool-down jog back home. 2.13 miles in 19:14. Maybe some plyo tonight.