Notes
30 min regular (7:40-8:20 pace), then 8-6-6-8 with 2 min jog. Goal pace for the on segments was 6:12-6:27. I ran 6:20 for the first, 6:27 for the second one, 6:22 for the third and 6:37 for the last one. I felt pretty good and strong for the most part , the last few minutes of the last 8 minutes got hard but I think it went okay. 30 min regular... around 7:30 pace.
did legs