Run 48:59  10.2 km (4:48 / km)
15 min wu -> 18 min 2:30 -> 30 second surge. 15 min cd
PR 5k, 2 mile, 1 mile, 1km (again!). 2nd, 3rd and 6th surge were best, the other ones lost mental focus....funny how slow you go when you aren't focused.
Of all the workouts I've done so far....the 2 minute intervals were the worst. This was not as bad.