Notes
Good workout on a hot day. 2 mile w/u 5.4-6.3.
1, 2, 3, 4, 4, 3, 2, 1, 1, 2, 3, 4 minute workout alternating hard (7.5, 7.6, 7.7) and recovery (5.5-5.7). It was fun, but the longer segments felt hard. Finished up with a couple of extra minutes easy to cool down. So 30 minutes at 5kish pace with equal recovery. Hamstring grumbled occasionally, but not acutely.