Running1:00:00 10.0 km (6:00 / km) shoes: Yellow Mizunos 2014
Morning intervals with the Crawlers. Jon showed up! Cardozo track was closed, so we went over to Banneker, the weirdly circular track over by Georgia Avenue. The weather was really nice for running - partly cloudy and low 40's or so.
We did a funny workout, where someone picked a card out of a deck before each interval to determine what the interval would be, with 2s and 3s corresponding to 200s, 4s and 5s to 400s, and so on, with the ace being a 2000m interval.
I ran most of these behind Zach and Jon, though Jon and I passed Zach as has faded on the last few. I was behind Jon each time, but not as hopelessly far behind as I had expected. Fun workout with a nice group!
600 - 2:10 (86 per lap)
1600 - 6:02 (90.5 per lap)
200 - 0:35
200 - 0:34
1000 - 3:39 (88 per lap)
800 - 2:49 (84.5 per lap)
600 - 2:06 (84 per lap)
T.rex training15:00 
Back and ab exercises and stretches in the evening, mostly while being licked by a beagle.