Notes
67F 94%H 65DP, At River Green, was supposed to do 8w6x10s but had severe GI issues and had to pull the plug even before I had finished one circuit of River Green. I did do two ten second strides and find that 10 seconds = 15 strides. (Interestingly, that is 180 steps per minute.)
It is really annoying to go through the process of getting up so early only to have to abort the workout.