Weather: 68F (20C) and 80% humidity. Warm, but not too awful.
Mood: Knew this would hurt so not looking forward to it. Legs still sore from 20K plus sore from the weight training I did yesterday (I didn't do any cardio but did do some weight training and some core work).
The track: wet from last night's storm, and I shared it with about 5-6 runners, 3 of whom were doing 800m repeats. I did move aside a few times for them and probably lost a few seconds here and there because of moving to lane 2.
The workout: Yup, it hurt. I started off pretty easy (was so glad I did later...), pushing just moderately hard for the first 5K. I still got to 5K in 29:35, which was decent for taking it easy (only 13 seconds slower than Friday's 5K fartlek). I thought at that point that maybe the workout wouldn't be too awful, but the last 5K was quite difficult, not suprisingly. I tried to avoid pushing too hard, but by 7K it was really hurting and I knew the wheels were falling off. I figured I'd have to push hard to keep my fast intervals under 3 min by that point. Ugh. The last 5 "fast" ones were 2:56-2:59, which is pretty darn slow. Oh well. I knew this one would be tough, and I was slow, but what matters is that I got it done. I pushed harder than I wanted at the end - I hope I have enough reserve to get through 15K tomorrow in good shape.
Total time: 60:24. Ave HR 161. Max 170.
Garmin connect data here.