Notes
Plan:
10mi total. Begin with a warmup of 2-3 miles and then run 4x60sec fast and 60sec rec, 6x30sec fast and 60sec rec, and 8x20sec fast and 40sec rec. Finish with a 1-2mi cd. The aerobic version should be fun and fast but controlled enough the recovery is plenty to stay aerobic.
Report:
went well, kept them all pretty fast. the last 4 or 5 20/40s started up hill and was a fierce headwind. Ran this on the hobo trail. 60on was probably around 70-75 for a quarter speed.