In a hurry to get Calvin to the dentist so this will be fast.
Weather: warm and clear with a breeze. It was 65F (about 17C) this morning! We are having record-setting heat, and I don't mind one bit. Today it is supposed to be 86F.
Warm-up: 1600m with strides in about 9:30. Fast! Felt great!
The workout: In a nutshell, flying fast, though with some quadriceps spasms in each leg. The worst was in the right leg on the last 200m; it's still a bit sore but clearly a spasm and nothing serious. In general I felt great and was able to push these pretty hard as there were only 5. 800s were from 4:01 (the last one! yup, really a 4:01!) to 4:09 (the first one) and 200s were 53 (last one) to 55 (one shows as 56 on Garmin data but I had trouble pushing the lap button and lost 1-2 sec). Heart rate was up to 172 on the last set. I felt good and smooth and fast.
Total for 5K: 24:59. Yes, you read that right...under 25! Yeah, it's intervals, but still...wow!
Garmin data here.