run/walk intervals 1:00:15 
ahr:144 max:168 rhr:89 slept:6.0
GOOD training. Still tired from Sunday (and Saturday!) so I was surprised at how well it went.
Run intervals - 9:00-30:29 run! (turn around at bridge at 24:47,this is another new record duration), walk 3029-3234, run w/ hills 3234-3450 (legs burning), walk 3450-3701, gentle run 3701-4105, walk 4105-6015. Pace during last stretch 89 at start, 110 at end. Surprised that I had been runnning for over 8 minutes before pace went over 160, and it seemed to recover better today. Concerned about darkness, but with the extra-long running interval, I beat it today!