Jogging warm up/down 12:00  2.0 km (6:00 / km)
At first light. Legs heavy, brain slow! A mile then 4x100m strides
Stretching warm up/down 6:00 
Drills warm up/down 5:00  0.4 km (12:30 / km)
Track intervals 3:06 1.0 km (3:06 / km)
Warm 65F with strong 17mph wind gusting down home straight. Planned on a 600m and decided (wisely) not to push the first 400 especially heading into the wind, and finish last 200 faster, essentially a feel for distance effort. Solo run until 300m then company but unfortunately no wind break. Given conditions a decent, but not all out effort, with splits as follows:
40, 41, 37 (1:58.1)
Cruise mode for first 400 so felt like there was plenty in the tank.
Then complete walking recovery c12min and finished off with 2 x200 at 90% effort with short 1:30 recovery:
Both into the wind, and felt more fluid at end of session. Form comment- good strode and cadence, right arm not driving back far enough at the end of the 600. Focused on fixing that in the 200s.
Walking warm up/down 8:00  0.8 km (10:00 / km)
Easy cool down laps
Finished the session without injury and feeling more engergetic than at start. Also good to get faster through session.