running intervals 19:01  3.0 mi (6:20 / mi)
Really windy today.
1600 @ goal 5k pace (4:00), 1200 @ goal 5k pace (3:00), 1k @ goal mile pace (2:30), 600@ goal mile (1:30), 400 @ goal mile.
4:51 (3:03), 6:28 pace
3:54 (2:31), 6:14 pace
2:13 (1:32), 5:54 pace
1:29, 5:56 pace
Felt really super-good!!!!!! In other workouts my legs haven't felt smooth in the faster stuff, but today they did! And I was worried about being tired after Monday, and I wasn't!!!!! And my legs felt really good afterwards. Good enough to do running circuit.
running warm up/down 54:27  6.22 mi (8:45 / mi)
also includes the rest. Went fairly fast for the first 10 minutes of the cooldown because my legs felt so good after stretching out on the 600 and 400. Then slowed down and did a lot of laughing and three-man-weave with a soccer ball with teammates.
core/legs 20:15  0.75 mi (27:00 / mi)
Running-/ running-drill-circuit. Did the running one for about 15 minutes, with double core so as to not further tire my legs. Then did running drills for the rest.