running intervals 1:06:09 [4] 6.85 mi (9:39 / mi) +20m9:34 / mi shoes: Asics 2000-3.2
The assignment was 4x1000 at interval pace (for me, 1:59/400m) with 3 min jog recovery. Then 4x100 strides with 100m walk/jog recovery. Set up little flags 1000m apart in the park and did the workout there as B had the car.