Notes
4x30min intervals: first set 8:10 - 8:20 pace, second set 8 - 8:20 pace, third set 8 - 8:20 pace, fourth set 7:20 - 7:55 pace. plus a 2.5 mile wd to get to 18. Overall a very good workout for me. Felt super strong at the end. Maybe I didn't run quite as hard as I should have on the first 3 sets but the humidity was high and I had running partners at that pace that I wouldn't have had otherwise to keep me relaxed and motiviated.