Notes
Not much speed at the end like I'd normally do in a progression run, but I have to be careful about that so I don't reinjure myself! My split paces were 11:32, 11:40, 9:50 & 9:40 on the last 0.82 mi. Used an old Podrunner ramp mix, going from 140 bpm to 170 (wasn't quite there when I got home), matching my cadence to the beat.