running 1:06:00 [3] 8.2 mi (8:03 / mi)
A continuous run including intervals on the HS track. To track was a couple of miles then ran 4 x 400 with slower interval & faster than normal recovery (experimenting with some changes). Wanted to run 1:35/2:00. Ran 1:39/1:50, 1:37/1:52, 1:35/1:53, 1:34/1:46. Total time for 3200 was 13:46, which is fast for me. First interval workout in nearly year and a half. Then zig-zagged on home. Think this will allow some interval training with lower risk of injury.