Notes
This was really tough. In fact, I didn't to what I intended which was 4 mile repeats at 9, 9.1, 9.2, 9.3. After the third one, I was done but Frank was there so he convinced me to do something more. So after a mile rest I did a half mile at 10. This was a tough workout, and it didn't help that it was in the afternoon after pizza for lunch. I think trying to do 4 mile intervals at this pace as my first interval set in a while was a bit too ambitious. It's a shame, but it's pretty clear to me that I am not in top form after doing this workout which means I have to keep being consistent and keep losing weight.