4 PM
Running 22:00 [3]
Warm up, + some strides on the track.
Running 20:00 [4] 5.3 km (3:46 / km)
4 times 5 minutes at the prescribed pace of 91s per lap:
First three around 90 second laps (4:30 at 1200), last one tried to hold onto Rachel a bit more so 89s laps (4:27 at 1200). Got to around 1333m.
2:35,2:44,2:41 rest
Running 1:15 [5] 0.4 km (3:07 / km)
Then 2 200m runs dragging myself behind Rachel (~37-38s)
Running 32:00 [2]
Rests, silly walks / lunges, and warm down