Notes
I felt a little tired at times, but this ended up being a decent workout -- especially with the hills in Silver Bay. I went right into things off of a three mile warm-up too, so that has me feeling pretty good. I didn't take my GPS watch and did the on cycles based entirely off effort again, except this time I did the full workout as I had during my last training cycle (6min, 5min, 4min, 3min, 2min, 1min w/half rest at recovery pace effort for the off cycles). I felt strong during the on cycles. Got in some solid mileage today as well. I'll take it!