Running intervals 30:00 [4] 4.41 mi (6:48 / mi)
Intervals on the treadmill at PC, with Birdy: my usual speedwork, 2' on, 2' off, starting at 6:30/7:45 and increasing from there. Last minute on was at 5:00/mi.
Running 30:00 [2] 4.05 mi (7:24 / mi)
Steady state follow-up, except for 3' @ 6:00, 1' @ 5:00 with Birdy's final speed interval.