Run warm up/down 20:43 [1] 2.24 mi (9:15 / mi)
shoes: Brooks Ghost 9
Run intervals 9:17 [4] 3.2 km (2:54 / km)
shoes: Brooks Ghost 9
16 x 200m at around mile date (ended up being a bit faster)
Started at 35s for first eight, and then dropped to 34s and a 33 at the end.
Overall pretty easy workout; my legs felt great and with all the breaks I never started wheezing. I probably could have done 20 or 24 easy
Run (time inbetween intervals) 13:00 [0] 0.62 mi (20:58 / mi)
shoes: Brooks Ghost 9
About even rest, eventually moving up to like 42. Also did a one lap recovery halfway through