I met up with Dimitri at Foothill. He wanted to milk every bit of value from his time by running tempo and fartlek on the track. I wanted to do the exact opposite. I was feeling sluggish and so I jogged around for an hour going pitifully slow at first and then later on speeding up to a 9:20 pace. That's 6:50 age graded to put it in perspective. So the last 30 minutes of the run was actually strong.
So it was like two workouts. One half abysmal and the second half acceptable.