running 1:08:44  4.44 mi (15:29 / mi) +147m 14:02 / mi
TNT - cruise interval workout with Sandy. Karl did the same workout only longer, faster and more repetitions.
Didn't know how to do two different sets of intervals on one watch so Sandy did the 4 minute just faster than can talk pace; 2 minute can talk pace on her watch and then I had the 30 second fast, 1 minute slow intervals on mine. Did 4 of each set although we were only supposed to do three of the short ones so the last one of those is merged in with the cool down on the data.
The pace graph is pretty ragged but the heart rate certainly shows all the intervals.
Some jogging before and after plus hiking down to and back up from the drive.
Great clam chowder afterwards.