track (warmup) 15:17 [2] 2.64 km (5:47 / km)
Warmup 1760m 9:38, cooldown 880m 5:39. Cool with a light sprinkle so wore long pants during warmup. Also did some step drills which were not included in distance or time.
track (intervals) 38:44 [4] 8.3 km (4:40 / km)
DCRRC Wed track work. 7pm Washington and Lee HS. Feeling tired all day. Still recovering from the goat. 10 x 500m at 5k pace with 330m jog rest. Plus a water break after the 5th one. Knowing I was hurting I only tried to run them in 1:52. Never really got the pace down and started falling apart by the 6th repeat. 1:47.9 (1:54.4) 1:51.7 (1:44.1) 1:52.3 (1:43.7) 1:49.0 (1:45.4) 1:54.2 (2:34.5) 1:51.6 (1:53.4) 1:54.2 (1:53.2) 1:58.6 (2:01.4) 1:56.5 (1:56.7) 1:59.8 (2:22)
Square dancing (plus) 15:00 [1]
At Boomerangs 8:30-9:30pm.