Road Run intervals 39:12 4.04 mi (9:42 / mi) +42m9:24 / mi ahr:133 max:160 shoes: Asics Gel-Nimbus 16
RailTrailtervals. 4 x 500m with 2 min recovery. Target was 2:20/500m (4:40/km, 7:30/mi). Drizzle/light rain and about 50F. Choice was outside in the drizzle or the treadmill with a chance that Fox News might be on the TV. Easy decision. Splits: 222, 224, 217, 220. I think the first two are slightly uphill and the second two are downhill (but it's a railroad grade, so it's pretty flat).
