WU and CD outside because gorgeous day. TM all at 8:27 per mile 2:00 starting at 1% up to 4%, and then 2:00 flat, - three progressions of this. Felt great. No residual tiredness or soreness.
Bike from bus stop to work in the AM and then bike home in the PM.
Intervals45:00 [3] 4.5 mi (10:00 / mi)
15 min easy wu and cd. Then .5 at 7:00 pace X 4 with one minute interval rests. Good to speed up again. Body felt fine though couldn't have held it much longer.