Pre-workout spiel:
"The goal today isn't to go all-out. Just trying to get the legs turning over a bit. We're just checking off some boxes. I'll start out at X pace and adjust from there. Still feeling a little flat from the last workout. We're not trying to have a **** measuring contest here."
Actual workout:
All-out, race effort in supershoes and split times are based on flying start and optimistically rounded down.