I 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Hoka Clifton
the JD Interval (I) workout for the week, which is designed as longer, slightly slower intervals than an R workout to start working speed endurance, which I dearly need; JD even mentioned the "6 second rule" that the I intervals of same distance are typically 6 sec slower than and R interval so had that in mind. prescribed: 4x800 I with 3R, planned 3x800 I with 3.5R, which was about right . . . especially with the stupid mower.
3x800: 3:33, 3:37, 3:44
6 strides (on far side of track away from mower)
(note: corrected typos in time)