Despite the above factors and not going all out, that time of 23:07 stings. I haven't run a 5k run that slowly in at least seven years. My PR is 19:05 (and on a very hilly course), so being more than four minutes off that says something. While I wasn't going all out, I was still pressing pretty hard, so that time is pretty sucky.
But I also have only done one speed workout in the past three weeks. And for crying out loud, it's only been three weeks. I shouldn't feel bad about my time. Just got to keep working hard and getting the speed and mileage up for MDI in October. It'll get there, just got to keep working hard and keeping the diet in order (which is much better lately).
Ran 3.1 miles @ 7:22/mile pace. (23:07)
w/u - ~1.0 mile c/d - ~.5 miles
Lower-mid 80s, sunny, humid.
Asics 2130, Shorts, short sleeved shirt.