Notes
Wow, this was an interesting one. Was not feeling overly peppy at the start and was just trying to cover miles and save energy for when the work was to begin. Once the 20 minute portions began, I actually felt better than I did during the first 7 miles. Had a couple of short breaks during the 2nd 20 for a drink and a quick hello to a friend that is recovering after a bike crash.
Was actually working to keep the paces where they should be. Had a tendency to be a bit fast. Wouldn't say I felt great, but I did feel decent. Not an easy workout, but I have definitely had worse. HR looks pretty decent for the paces...