running (track) 30:00 [3] 3.25 mi (9:14 / mi)
Kid schedules & meetings meant I had to be at school all day so I ran on the track at school in the early afternoon: warm up 4 laps (~10 mins), hard for ~120m recover rest of lap x 4 (33, 1:42, 32, 1:43, 33, 1:45, 32, 1:45), cool down 5 laps (~11 mins). First time I've tried something like that and it was fun despite the very light rain/hail that was coming down off and on.