Notes
Hill intervals...instead of 4 x 40", I did 16 x 10" since there's literally only one hill in my village, and it's pretty tiny, but steep enough. Then 6 x 1' at slightly faster than 5k exertion with 30" walk, jog, 30" walk to get HR back down. I felt a lot better than the past couple days, still congested but not feeling like I'm getting the flu or anything. Did a half mile cool down jog.