Notes
BT: Cruise intervals. Warm-up well. Then do 3-4 x 8 minutes. Build to heart rate 4-5a zones (2 minute recoveries). Relaxed form! Listen to breathing.
Good run, especially once I got warmed up.
Pace/Avg HR for intervals:
9:11/177
9:17/179
10:03/182
9:34/186