Running12:07 1.4 mi (8:39 / mi) +14m8:24 / mi ahr:141 max:174
Perfect timing! The track girls were just finishing up their workout when I arrived at 5.30, so didn't have to Plan B (minute intervals in the park).
Drills8:12 0.51 mi (16:04 / mi) ahr:138 max:152
Running40:33 5.16 mi (7:52 / mi) +21m7:46 / mi ahr:152 max:179
3 x (3 x 400) with 200m roll-on within sets, 400m between sets
The first 4 I had a clear track, but then a bus full of developmentally disabled adults arrived to use the track for walking laps. Most of them were really conscientious and even cheered me some (got a high-5 after one interval!), but a few were very dedicated to their walking mission in lane 1. So the odd dodging, but hey, passing people might have to happen in whatever race situation, really. Also good that whatever program they're in does do some exercise, even if just walking!