Notes
Good tempo interval run.
2 mile warm-up 5.4-6.2.
Then 9x (4 minutes medium hard / 2 minutes recovery). Intervals were a ladder of 7.0, 7.1, 7.2, 7.3, 7.4, 7.3, 7.2, 7.1, 7.0 (HM pace to 10k pace and back). Then about 1/2 mile cool-down. Intervals felt hard and I was glad they weren't longer, but I did them. I really need to work on stamina.