Notes
easy run with 8 x 1 minute surges just to mix it up.
I'm going to start doing 1 min reps in the middle of all runs just to break up the pace. if I'm doing 6 miles I'll do 6 x 1 min, if I'm doing 3, I'll do 3 x 1 min... I think this may help with HR management during longer runs and ensuring I'm getting a good workout.