AM: Two miles just to loosen the legs up a bit. Felt ok. PM: 3mi WU, 5x1k, 2.3mi CD. I got into my head about last week and took it out too conservatively. Splits: 3:20, 3:14, 3:10, 3:09, 3:01. I have two more chances at this workout to truly hit some quality times. If I am going to achieve my goals, can't have workouts of this quality. Need to be better, frustrating again, but stacked another workout. Nice protein smoothie after, no sugar.