Notes
1.5-2 miles easy
8-10 x 1:30 progressions
(60 second jog recovery)
Run the first 30 seconds at ~10k effort, next 30 at ~8k effort, and final 30 at 5k effort.
I ended up doing this on Friday due to the holiday this week. I worked on Wednesday and Thursday and spent some time with family on Thursday so I moved it to a day when I had time off. Pretty decent run here. I can tell that my strength is not there as the last two were tough but I still ran very consistently and I almost covered as much ground as I normally do during this run. I'll take it.