8 AM
Running 36:10 [2] 4.0 mi (9:03 / mi)
11 minute warmup, 25 minute run after intervals / to work .
Running warm up/down 10:00 [1]
2-3 minute recovery between intervals.
Running intervals 20:00 [4] 2.5 mi (8:00 / mi)
4 x 5 minute intervals - 2 uphill, 2 downhill.