It was an extremely nice one, but given that I cannot get a total personality transplant, I really need to have a devout effort to overhaul my morning routine. I snooze the alarm for too long, I then waste a lot of time on the internet and drag my heels at getting out the door, then the run itself takes a while - I am going to have a serious go, starting next week, at eliminating the middle stages. The alarm snoozing is beyond human correction, but I need to just have a quick email check on iPad in bed with a couple asthma inhaler puffs, have written workout on a post-it so that I don't justify going to my "real" computer and get out the door 20 minutes after having finally accepted wakefulness....
Anyway, :50 as follows:
6 x 5:00 as (1:00 easy, :30 moderate, :30 hard, 2:00 easy, 1:00 walk)