Running (Tempo run) 1:45:00 [3] 14.1 mi (7:27 / mi)
Did this workout in two parts...so follow what you can...warmed up for 2.25 miles (17:30ish), then did first 2-mile interval (goal of 6:30/mile, got 6:35 - but without a race it felt a hair hard!), easy recovery (1/2 mile/4 min?) and then went to start the second interval and about 2 minutes into it I could feel my body wasn't moving...so I jogged to the start of the Elks (2 miles/16 min), and met with some friends who were doing a summer series race there. We warmed up for their race (~2.25 miles/18 min) and then I did the 5k race - going at ~6:20 pace for the first 2 miles, then I disengaged afterwards and cruised in the last mile (mile 1@6:20, mile 2@12:40, mile 3.1@20:45), then cooled down ~2 miles/16 min.