200-400-600

3x( 200m + 400m+ 600m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Round 1:
200@0:41.44 / 5:14 pace
400@1:48.79 / 6:53 pace
600@2:54.52 / 7:21 pace

Round 2:
200@0:46.02 / 5:50 pace
400@2:00.62 / 7:23 pace
600@3:05.79 / 7:57 pace

Round 3:
200@0:50.47 / 6:30 pace
400@1:55.78 / 7:23 pace
600@3:04.83 / 7:42 pace

Half-mile there and back, 4:44 or 9:33 pace on the way back.

70°, 98% humidity, light winds.

10K

10K run
59:33, and suffered the whole freakin' way. That was ugly.
9:36 miles. Couldn't seem to get a groove going. Bleeding heel blister. Yech.