Notes
Ran in the heat of the day. Temp around 90F with dewpoint mid to low 60s. 1.75 mi warmup, dynamics, then threshold.
4xloop with 60-90 sec jog rec (ran to shed and back)
7 minute walk with tailwind water
3xloop with 60-90 sec jog rec
1 lap cooldown jog
Kept heart rate between 170-180 and controlled effort in the heat, which was good. "On" sections were 6:00-6:20 generally, which is perfect.