Running 15:00 
shoes: Trail Roc 255
A handful of short pick-ups, one mile and then a couple of 200s. I did the mile in 5:25. I was shooting for 5:15. I glimpsed at my time at 400, and though it felt easy I had done it 76 sec, so I knew I was in trouble. Next 400 was 82-83 sec, and I didn't check anything after that. Lots to improve.