Notes
Treadmill at work. Walking with a ladder of faster stuff:
1 min at 4 mph, followed by 1 min at 5, 5.5, 6, 6.5, 7, and 7.5 mph, then
90 sec at 4 mph, followed by 30 sec at 8, 8.5, 9, 9.5, and 10.0 mph, then
back down but with bigger jumps:
90 sec at 4 mph, followed by 30 sec at 9, 8, 7, and 6 mph.
Felt very good to do some faster stuff, while giving enough recovery so that HR never got much over 160 bpm, and not for more than a few seconds.
Followed Run with some push-ups (3 x 10), some ab roller, and some stretching.