Wed 12/26 - double, 90 minutes total incl. 6x800

AM - 3m in 22 minutes on the treadmill as a morning shakeout. Some stiffness in legs to start but it dissipated relatively quickly.

PM RLTAC 6x800 with 2.5R. First appearance of the old standby. I wanted to run the repeats progressively faster, and came upon the idea of running each pair at the same target time. While legs felt kind of flat on the warmup and resting pulse seemed high earlier in the afternoon, 72-71-70 pace for the successive couplets seemed reasonable. This turned out to be just a bit fast for the beginning of the workout but not the end. Splits as follows:

2:25
2:24.4
2:22.4
2:22.9
2:20.1
2:20.2

Overall the effort was under control, although the last two required a great deal of focus. On the last one I made a conscious effort to squeeze out a bit more effort on each successive lap and yet ran them all in 35 seconds regardless. Finished the workout quite tired but not totally destroyed. I can tell the paces of these reps are right in the 3k-5k wheelhouse which is what I wanted to determine. Warmup and cooldown both outside, cooldown was quite slow.