In the last 2 weeks:
6 x 1000 @ 3:05 , (~400m jog recovery, ~1:45)
On XC course with hills, by far the hardest of the 4 recent workouts.
2 x 3k @ 9:32, 9:07 (1200m jog recovery ~5 minutes)
The 9:32 was into the wind and slightly uphill the 9:07 was with the wind and slightly downhill. Felt uncomfortable, but still living.
8 x 800 @ 2:24 , (400m jog recovery , started on 4 min cycle)
Meh, first cold day of the year 25F outside, didn't feel bad, just cold. Couldn't find arm warmers which made it much worse.
10.5 mi @ 5:39 w/ 1 x 800 @ 2:15
Not much of a workout, but I felt really fast dropping to 4:30 pace at the end, felt good.
Judge my worth as a runner.