Notes
Forgot to use programmed workout, at first. The warm-up and the first rep are in the prior workout entry.
Workout was:
3 mi warm-up
20 x 0:30 fast / 1:00 recovery (or, 0.08 fast / 1:00 recovery)
3 mi cool-down
Interval paces are all over because of the hilly terrain at Elm Creek park.