Track Workout. 6.37 miles total. I tried one of those 5K indicator workouts at the BC track: 4 x mile with 3:00 rest. It felt pretty spot on, even though I didn't complete it.
WU: 1.37 miles easy at 9:31 pace. Strides and stretches.
WO: 3 x 1600 with 3:00 rest; .12 on a small uphill.
First 2 1600s were on the track (6:20 w/ 3:00 rest; 6:29 w/ 3:30 rest). The third one was on the sidewalk (6:30 with 4 right turns, one 180deg turn, and a small rise -> so likely around 6:25 or so) because the soccer team was starting to gather. The last sprint (just under 200 m) was 40 sec (5:41 pace).
CD: 1.43 miles extra easy.
This "indicator" workout shows I should be able to handle 6:25 pace for the 5K in 1.5 weeks. That would put me under 20mins.
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