6.36 in racing flats. plan was warm up and then try to break my mile PR and 5K pr for this decade. just missed the mile pr but I got the 5K pr. warmed up for 2.3 miles - total time 21:57. during second mile did 5 strides and in the last 0.33 did two strides that got to full sprints briefly. splits for warm-up were 9:46, 9:08, 3:03.
race right after warm-up. total time 33:17 for 4:03 miles. I went hard until 3.15 miles and then I walked briefly and took it easy getting home to hcange shoes. 5K time was 23:21 (PR by 12 seconds) and splits were 7:35, 7:43, 7:19, 10:22, 0:19. my mile PR is 7:15.7 so I was very close.
3.36 miles ran in raining shoes total time 32:13 splits 9:48, 9:39, 9:23, 3:23
bike time 28:22, 14.9 mph