morning speed at a road track w/ Mitchell the beast: light "lane 6 mile" (1769m) @ {1-mile=5:27.9,160m=28.6/4:42}, apparently 210's (hard, sub 5 pace) x 8 with equal jog rest @ {35.7, 39.6, 37.0, 36.1, 36.6, 36.0, last one=200m: 31.2/4:12}, barely watch