Running 22:12  4.17 km (5:19 / km)
shoes: 202005 Saucony Escape TR4
Intervals at Memorial Park, a public park with a track that is 2.7 km from my apartment. It is an excellent distance for a good warm up and cool down.
I haven't done track intervals in a while, so I set a conservative workout of 4x200m, 2x400m, 2x200m. I planned to run at a "Repeats" effort from Daniels' Running Formula, with emphasis on running form and kinetics. The bouts would likely be too short to get my heart rate up, and I gave myself long recoveries. The recovery was untimed; for the 200s, I just jogged back to the start of the track, and for the 400s, I had a short little jog along the curve of the track before returning. In all cases, my recoveries worked out to be about 90-100s.
I was ludicrously slow, but that's to be expected given my current fitness. The effort was pleasant. Unfortunately, my relatively new shoes irritated my left achilles somewhat. My splits got a little faster during the workout, which I take as a good sign.
200s: 47.9, 42.4, 43.5, 44.7; 41.4, 43.1
400s: 1:39, 1:33