3 mile warm up, 12x20 seconds at 5K effort w/ 40 jog, 2 mile cool down. Total of 6.6 miles.
Weather was nice and it felt great. Definitely will be glad to have tomorrow off to cement some of these gains.
Few tick cooler today, but nice. 10K
Another double, no threshold. Primarily recovery.
AM 3.8 road miles on a semi-hilly route near home. It was tights, gloves, and double shirt weather. Been a chilly spring here.
PM 6.8 miles on a dirt-sandy tow path along a rail trail. It was warmer but still long sleeve weather (50s and breezy).
Racing 5K this weekend. sub 19 would be >90% age grade. A goal would be 18:30, but not sure if I have the leg speed for that right now.