Running46:50 4.55 mi (10:18 / mi) +13m10:12 / mi ahr:144 max:160 weight:170lbs
What a fine spring day! Not far from work is part of the Lehigh trail or something, so I zipped over and parked on Lehigh Station Road. Headed south and did 8x90 seconds hard, with a minute walk then 2:30 jog as recovery. Managed to work up to a pretty decent clip on the intervals.