Luke - 7.5

3mi warmup, 5k "Time Trial" (85% effort), 1.5mi cooldown.

This workout is called a time trial but it is not an all-out effort.  I didn't sprint at the end, and I was holding back throughout the run.

My 400m splits were: 83, 88, 85, 85 (5:43), 86, 86, 85, 85 (5:42), 85, 84, 85, 86 (5:42), 43 (last 200).  Total time: 17:51.

I was really happy with my consistency.  Helps to run on a track and check the split time every 200 meters.