track (warmup/down) 17:32 [2] 2.28 km (7:41 / km)
Warmup 500m 3:03, cooldown 1780m 14:29.
Got there a little late so no time for a proper warmup. Needed it today since the temp was dropping and in mid 40s.
track (ladder) 35:29 [4] 7.59 km (4:41 / km)
DCRRC Wed workout, Washington and Lee HS. Workout was for 1600,1200,800,600,400,300,200 all at 8k pace (88 per 400) Rest was 1/2 distance just ran except for 1600m and 300m with 600m and 200m rest.
School out for holiday so track lights were off. Could not read watch so no idea of times until after everything was done.
6:05.2 (350) 4:18.9 (425) 2:49.1 (308) 2:06.8 (223) 1:20.9 (139) 59.3 (144) 40.0
Without proper warmup first 1600 was hard and slow. Remainder were all to fast. Rest was a little more than usual since I stayed with a group and they tend to jog slowly