Notes
Hill intervals:
3 mi WU
6 X 1:30 up a moderate hill--just below max effort
"Start strong but controlled, then at 45" surge to a faster and harder effort and push to the finish on each. HR should peak out above 185."
2-3' recovery walk/jog
CD back to school
these went well once I got to PJ McArdle--the first interval I messed up and ran 3' somehow; the road was super steep and the sidewalk disappeared then traffic, ugh. felt pretty good for the next 5.