15 min warmup. Then 7X.5 miles with 2 min easy rest. Intervals were
327, 321, 328, 317, 311, 314, 312,
The first bit was just a little bit uphill, but I honestly couldn't run those intervals much faster so I think the 6:30 was a good goal, but just slightly ambitious. Tired after.
5 min warmup and cooldown to the gym. Then 50 min on TM, first 25 at 9:00 and 6% and then 25 min at 4% at 830 with no break. Very tough mentally, n a good way, not for novices!