Notes
ran on the treadmill at 0.5% incline since it was pouring outside. legs felt good. I ran the hard efforts at a 6:00 pace, and then dropped to 10:10 on the recoveries before speeding it up to a 9:50. I was trying to watch how quickly my HR would drop since the polar only gives max and average. It would get to about 160 on the hard efforts, and be down to 150 or a little lower on the recoveries. within 90" of the final effort, i was back below 140 (running at a 9:30 pace), so seemed to be getting good response. Didn't even think to count cadence, though.