I have both a work event later AND a huge pile of my own work to do today, so the morning run was my only chance for decent exercise, and I decided I'd better do more than the minimum. This was a good choice - the weather is absolutely gorgeous (just tipping up from high 50s to 60, sunny and clear and with a hint of fall in the air), and I felt energetic once I warmed up. This week is a little chaotic but I hope I can stick with the routine - I really want to be running more like five days a week, but somehow it hasn't been happening....
:40 as 3:1 with first three for warmup, then last :30 of each run interval FAST
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