Notes
I took the warm up and cool down very easy again. The Tempo -- well I survived. By the end it was more like "not so comfortably hard" but not bad. I was happy that my knee felt OK and I could do the workout.
I had a BAD treadmill neighbor. She startled me by poking me while I running and wearing headphones to ask a stupid question that I did not know the answer to. Then she proceeded to walk at a slow pace and place cell phone calls, while sipping soda. It was motivation to run the Tempo pace faster!