10 min warmup and 8 min cooldown.
10 X 1 min at 9:00 and 8% with 2:00 easy flat recovery
Workout was harder than expected. Not sore, but still a bit low on energy.
Easy run on road and trails except for 4 X 1 minute at 7:00 per mile pace. Plenty of easy running in between intervals. Felt fine but towards end of effort started to get a bit tired.