For all runners but especially for rounder runners, it is a boon when temperatures begin to fall - surface area increases with the square, volume with the cube! Mid-60s, a bit overcast (and I was running into a strong wind on the way back), but this is a great improvement.
12:00 warmup jog
4 x (1:00 hard, 1:00 walk, :45 hard, :45 walk, :30 hard, :30 walk, plus 1:30 walk)
a few minutes of walking
10:00 cooldown jog
:48 total
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