Treadmill at Bayview, since it was too chilly for a quality workout outside, alone.
I did the old pseudo-tempo run. After a mile w/up, I did 3 miles, going from 8.0 to 9.4 mph during the first half, and back down during the second half. Splits were:
6:30 middle mile
6:50 around it
7:16 outer mile
8:05 first mile w/up
3:45 last 1/2 w/dn, included 4 x 110 strides at 9mph
Biking15:00 [2] 4.28 mi (3:30 / mi) ahr:121 max:124
Instead of staying on the treadmill for a boring w/dn, I moved to the bike and just did Auto Pilot fast enough to keep the HR above 120.