run (warmup) 20:13  3.8 km (5:19 / km)
On the track 3400m before, 400m after intervals.
track (intervals) 25:10  6.0 km (4:12 / km)
DCRRC - Wed track workout - Georgetown U, 6:45pm, high 30s, windy. 12 x 400m in 90s (10k pace) 100m jog rest. My current 10k (~40min) pace means I should have been doing 96s. Ave. 89.5, rest about 36s. Full workout was for 16 but this was my first track workout in a long time and I had to leave early to go . . .