Session #20 (if you count the Towson U. 5K as session #19): (per Twitter) 3.3mi / 45m58s. I've got my sights set on 3.3mi/45m, which demands a 4.4mph average pace. I don't really know how I'm going to manage that; it doesn't afford me much recovery-pace time and a 4.2mph power-walk pace is not a recovery pace. So I might need to back off from the intermediate power-walk pace and slow down as low as 3.5-3.7mph for a full recovery lap between jogs.

A little wheezy due to allergies and/or my immune system reacting to all the germs I must have encountered between IAD, ATL and FLL. Late lunch (egg+cheese and a small coffee Coolata) didn't help either. And yet I set myself a new overall speed record anyway. Peaked at 6.6mph for a half-lap. Half-laps at a run and the rest of the lap at a jog have become the norm, but it takes another lap-and-a-half to fully recover. 5.4-5.6mph is sustainable for a full lap, but that's about where I hit a psychological wall. Supplementing the cardio and off-day calisthenics with some weight-machine training is sounding good.