AM: 4.25 PM: 7.25 including 3x2k in 7:09 (5:43 pace), 7:18, 7:19 (5:50 pace) with 200m recovery then 4x200 in 37, 33, 35, 35 (was shooting for 35's to get some controlled speed on fairly tired legs). Thought about doing 4 2ks but I went a bit too fast (although it felt controlled I was feeling worse throughout the last rep so I deemed it not benefitial). I'll be trying for 4 next week. It is part of the progression. Later in the spring I will be doing the 5 mile continuous tempo runs.
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