Running intervals (Treadmill) 1:15:00  8.5 mi (8:49 / mi)
slept:7.0 shoes: Cascadia
Run 3: V02 flat speed workout.
Warm-up: 20 mins with six striders
Recovery was same distance as the last interval at 11 min miles inbetween each interval. Ave HR during interval was 165
3 x 400 in 1:40
1 x 800 in 3:20.
2 x 400 in 1:40
4 x 200 in :45
Cooldown: remaining time spent at 9 min miles until 1:15 was completed.
This workout felt pretty dam good. I had no problems with the pace or distance. Still a little snoty but think I am finally on the back end of this stupid cold.
Biking warm up/down 15:00 
Bike at the gym after the run to spin out the legs. Easy resistance but higher rpm of 100-110