Running 48:52 [3] 4.2 mi (11:38 / mi)
slept:7.75 shoes: Escalante B/G
Hermann. Tried a different change of tempo workout this morning. The idea is 0:40 at 5K pace, followed by 0:20 at a jog x 3. One minute walking between each set of 3. Managed 4 sets. By the 3rd 0:40 "on" stint in each set of three, it felt like legit work. Something to tweak next time is to reduce the hard pace. The 40s were all run in mid-low 7s, a pace I simply couldn't hold for 5K. Also, I had maybe the most painful calf-focused session of my life with Gale yesterday, so running hard might not have been the brightest idea.