Notes
LMLS, 8 miles on LTF TM (Intervals: 12 x 400m), SAM Easy
Ran it by time: 90 sec @ 9.8 mph/1%, 60 sec @ 5.0 mph/1%, repeated 12X total.
HR plot looks about perfect -- sine wave, 12 cycles, maxing around 166, mins around 152 bpm.
I did just under 2 miles of c/d at 6.5 mph. I think the key for me in following Hansons' is to run AT LEAST 2 miles following the Speed, Strength, and Tempo workouts, preferably closer to 3 miles. Nice and easy, too.