Notes
I had a pretty good workout. The 30 second surges were not as fast as I would have liked, but I'm hoping that will come with warmer weather. I picked up the pace during the 1:30 recovery run to make up for the pace of the 30's. I did a total of 20 segments. 30 seconds hard, followed by 1:30 easy. Miles were 11:01 for warm-up mile, then 7:55, 7:56, 7:38, 7:25, 7:49 and 8:43 for the cool down mile.