Legs not recovered well from Wed. PM intervals + Thu. AM long run, so decided to skip the 5 mile trail race - and then a sore throat began mid-day - possibly related to the slow recovery (being the first symptom...?)
3 PM
Running39:00 [2] 6.0 km (6:30 / km) +50m6:14 / km shoes: R-NB 481 Gray/Orange 4
Running intervals 44:06 9.11 km (4:50 / km) +5m4:50 / km ahr:148 max:174 shoes: R-NB 481 Gray/Orange 4
2xmile @ 1/2Mar, w/ short jog rest, then 400m @ 5k, 400m @ Recovery-Run pace back/forth.
6:24, 6:23
89/2:01
90/2:04
89/1:59
87/2:09
92/done (getting tired by the end...)