Running 36:00 
shoes: Saucony Progrid Xodus 2
I temporarily misplaced my Garmin charger so unfortunately I don't have heart rate data.
Warm up (5.8 mph), 4 x 4 minute recoveries (5.3 mph), and cool down (3.0 mph and 5.0 mph).
Running intervals 20:00 
5 x 4 minute intervals at zone 4 at 7.8 mph
Feeling quite a bit more alive today, so figured I would try them. Did them just a little bit slower (I think 0.1 mph) than last time because not 100% and made sure I wasn't going very fast on recoveries.
Last two (especially last one) was quite difficult.