Notes
WU 3 miles then strides (4 x 20" fast/relaxed strides with 1' recovery jogs)
8 x 1' hill intervals at 5k effort (Schenley's frisbee golf hill--grass)
recovery: 20" walk then jog back to the start, pretty much full recovery
CD 20' jogging
felt really good to do a workout! perhaps took it a little too hard since my hamstrings were sore for 2-3 days after this (mildly, nothing worrisome)