running warm up/down 6:49 [2] 0.82 mi (8:19 / mi) shoes: Liberty
running intervals 39:19 7.0 km (5:37 / km) shoes: Liberty
4x(3x400) at the track at HMR, 10K, 5K, and 3K paces. 200m recovery between each 400. Had to run in lanes 7 and 8 because the track team wouldn't let us share any extra space even though they were really only using lanes 1 and 2... nice...
Splits (some wonky because of lanes): 1:45/1:55/1:50 (goal 1:50) 1:45/1:45/1:44 (goal 1:44) 1:36/1:43/1:40 (goal 1:40) 1:37/1:27/1:27 (goal 1:35, speed felt fun though)