Morning: 2 easy shakeout in St George, on the old 2 mile warmup route. Afternoon: this is a special week, were traveling but were also doing 4 days of effort, so hard week! Today was day 1. Warmup, drills, strides, then the workout was 12x500m w 90sec rest, goal range 1:25 to 1:32. I averaged 1:28.6, which is 14:45 5k pace. Felt strong today, worked on surging and responding to surges, and being strong in the wind. Cooled down. Good stuff today | 