Notes
The main point of this was a leg speed workout, though only 10 reps of 30 sec high speed (close to sprint, but not quite) efforts. Also stopped and did a few jumps up on to 25 to 30 cm blocks at Fudo-koen. Plyometrics thing. Made me think that a good run would be a "strength finding mission", when you just go out jogging easy, but when you see some steps, run up them; see some blocks, do some jumps; see a little hill, sprint up it; etc..." like a fartlek, but with emphasis on strength-building.