Jogging warm up/down (Treadmill) 9:30  1.6 km (5:56 / km)
With 2x100m strides
Running intervals (Treadmill) 3:44 1.2 km (3:07 / km)
Original plan was 5x250 on the indoor track, but couldn't make it in time, so treadmill instead. Modified to 4x300m at 800 race pace (36s per 200 = 12.4mph) with 300m walk recovery (2:45 ish). Allowing for tread acceleration to speed these worked out at 56s per 300m.
Track intervals (Outdoor) 2:03  0.9 km (2:17 / km)
40F and no snow on track (would have preferred indoors however track not available). Keeping Jim S company as he tunes up for world indoor champs in March. Reentry workout at 80% effort aiming for 4x150 with 3 min R- ended up doing 5 as I felt pretty good and moving OK. Range was 24.5-25.5; opened up on the last one for 23.5 (200 equivalent = 33.9-31.5). Five and done!