Notes
I ran pretty late on my own this evening (because I was presenting my SFK workshop all day) so some of it was in the dark, but I did a workout that went well. I did 5x 4 min at tempo, with 2 min recovery running between pieces. I kept the tempo up pretty well and doing it on a fairly flat route made it easy to focus on that. I also was conscious to keep my cadence up during the faster pieces which is something I need to continue to work on so it becomes more natural.
I followed the run with 20 min on the bike.