I reckon

Wed, 3/14-

Back at home 

At about 9:30 AM, went to the Y with V and did 2 x (mile, 4:00 stretch/lift). Miles were an easy 7:30. 

Tues, 3/13-

Warmed up 9:00/mile pace 1M on treadmill in the fitness center at The Salamander Resort & Spa in Middleburg, VA.

It was time for a moderate treadmill workout of 6x300 (.186) at the highest speed (14.0) with 90' rest. Each repeat was 53-54 seconds. By the time the treadmill reached the desire speed (about 35 seconds after the start), there were only about 18-19 seconds, or 115-125 meters, of the run remaining. I reckon I ran 23-24 seconds for the first 100 meters and 30 seconds for the remaining 200 meters.