Notes
I think the unplanned day off did me well. My hamstring was a little tight after the long run on Saturday, since I honestly pushed the pace pretty hard.
Today legs felt fresh and it was warmer. Rest intervals were not consistent and 2 of them were over 2 minutes. Mostly so I could get back to favorite sections. This bike path is an old rail bed and on the second most of it is on long slow curves. My feet were burning from the constant friction of the turn. Next time I am going to go back and forth on a straight rolling section.
10K effort was right about 8 min/mile pace. Not too far off where I was when I was faster.