Road running 45:20  5.0 mi (9:04 / mi) +7m 9:02 / mi
shoes: Adrenaline 17 2nd
VO2max intervals at Silver Spring International track. I used to go to this track before I knew the back way to Einstein HS. It was the former location of Blair HS, but it's now a middle school and they don't use the track any more. It's something of a community track now, and there were a dozen or so people on it. Only one person running for speed, and she left right as I got there. Everyone else was walking or jogging.
Anyway, I did 3x1000m with a 4 min jog in between. I figured 4:30 would be good, actual times were 4:29, 4:27, 4:26. That's Daniels' pace for VDOT 43, and I don't need to be any faster than that.