Getting cooler in Oct

5mi. With a ride looming at 8:15am, I was quick to run and cooldown, drive home, shower, quick re-energize and get going to Loggerhead Park. Paul ran the workout in a mostly symmetrical fashion, best I can recall it went like this…

1 mile warmup jog
1000m w/200m recovery
600m w/200m recovery
200m w/200m recovery
400m w/200m recovery
200m w/200m recovery
400m w/200m recovery
200m w/200m recovery
600m w/200m recovery
1000m w/200m recovery
100m no recovery, turn around and…
100m back to the start area

I was usually 3rd in the pecking order of guy runners.