15 min warm-up, 50 min tempo @ 5:55/mile, 5 min recovery, 5 x 1k @ 3:23, 26, 24, 26, 25 ( 3:24 ave = 5:28/mile average) w/ 2 min recovery, 10 min cool down
It was pretty breezy out, but did the first 40 5:55 to 5:50, then hard on the 2 min, and right under 5:50 for the last 20 min. Felt mostly fine, had a few twinges, a little more pain with downhill or sharp turns... that's all though