Notes
Mile repeats on the track. Woo boy what a work out. I didn't feel amazing (as in fully recovered and fresh and on top of my game) but once I started doing the intervals they felt smooth, relaxed, and even as can be. Other than the first interval (where I ran 70, 72, 74, 74), I hit even splits on every interval or negative split. That's exactly what I wanted to do.
1.5 mile warm up, 1.5 mile cool down.