On Fluffy, incline at ~1% due to plywood.
Did the fartlek warm-up, and then an alternation tempo of 6 sets of 4 minutes at 6:54 pace (8.7 mph) with 5x1 minute at 6:36 pace (9.1 mph) in between for a total of 4.23 miles in 29 minutes. Full recovery, and then 4x30 seconds hard (10.1-10.5 MPH) with 90 second jog in between.
This was hard, but doable. I do not recover well at 6:54 pace - hopefully this will help that.
Breakfast was rice, hemp powder, smores and vanilla Gus - sat well.
Breathing was Breo (evening) and Qvar - breathing good.
Wore ankle braces - L/R balance at 48.4/51.6
Music was a Zoltar Podcast - Subterranean 918