Notes
Plan: 2 mi w/u, 2 mi c/d, 8 x 100m at 95% (18 secs @ 12mph), 1-2 min recovery jogs.
Actual: TM at work, ran 8 x 20 secs at ~11.5 - 12.0 mph, with 1:30 min recoveries. (TM takes a while to speed up and slow down, so it was a rough estimate, and I erred on the long side with most of them, I think (i.e., running closer to 30 seconds each to allow time for TM to get up to speed).
Last mile of 5 was actually on the elliptical, set at level 15, which was pretty tough.
Training Plan Entry
Interval
6 mi
2 mi w/u, 2 mi c/d
8 x 100m at 95% (18 secs @ 12mph), 1-2 min recovery jogs