I decided to split the miles, and did 3.5 easy on the treadmill in the AM. Then in the afternoon did an XC tune-up, along with some 5000 or 6000 Canada geese in the suburban park where I often do these workouts. All on turf.
2 mile warm-up with some form drills and dynamic stretching.
10 minute threshold, held at 6:20 pace. Did not feel so great but got through it.
2 min recovery then 4X 2 min starting at 10K for the first one then the last three at CV - so going down from low 6 to 5:45-5:50s. I actually felt better on the last two even though they were faster.
3X 40 sec, more or less sprinting (4:55 to 5:15 pace on my watch, seemed faster but whatever).
Jog easy cool down for 7 or 8 minutes.
