Notes
4',3',2',1',1',2',3',4' all with 90 sec jog between - 3/4 min @ ~8k/5k, 2/1 min @ 3k/faster (i think)
did this on the river vs the tempo loop with Lily and Elise and went decent, was more mileage than I thought and had a tailwind the first half i think, foot didnt love this and was not great in the beginning or around the halfway point