Today’s workout was an interval run.  8 x 400m intervals with 2-minute recovery intervals and a half-mile warm up and cool down on either end.  My target pace for the speed intervals was 7:15 – 7:45 and I was able to hit that target pretty easily.  Next time this workout comes up in the rotation I’ll drop the target pace down to 7:00 – 7:30.

Tomorrow is another PU/SU improvement and I’ll try to squeeze in a nice, easy 3-5 mile run as well.