5000 warmup
4300 at 1:50 pace - considered shooting for a a low-18s 5000, but bailed at 4300. Will give it a go another time. With some easy meters between, I then did 4 X 500 in about 1:39-1:39 pace (last one a bit over 1:40 I think). Did a 1000 at about 1:45 pace. Did some easy meters, then 1000 hard-pulls at 2:02 ish at 19-20 sm, then a sprint finish. Some weights afterward. Recovery was good, but it's apparent that actual speed is not going to get a ton faster, at least will need a whole lot more training to see any significant improvements at this point.