Log: Sunday 11:20 am, track session. 85 F, sunny. Shoe: adidas. 3400 m warmup, 3200 m cooldown at ~8:20/1600 m. 3000 m time trial. Splits are:

200: 42.85 (started a bit fast, I should average 46 seconds on 200 m)
600: 1:32.94 (good)
1000: 1:33.85 (getting hard, it is too hot today)
1400: 1:33.99 (the black asphalt of this track seems to radiate the heat - I'm very hot)
1800: 1:35.56 (the heat - or whatever - is starting to affect my time)
2200: 1:40.40 (I'm trying to save this workout but cutting the speed, so I can still run)
2600: 1:40.92 (I switched to irregular breathing - I'm trying not to puke)
3000: 1:32.65 (fuck-fuck-fuck-fuck-fuck-I'm-dying)
Total: 11:53.16. Pretty disappointing, as I was trying for 11:29. But maybe it was just the heat. I ran 11:33 in a similar time trial last April, and that training cycle didn't give me the sub-20.

BTW with this run I finished a 44-mile week successfully.