Jogging warm up/down (Treadmill) 12:00  2.0 km (6:00 / km) +20m5:43 / km
Plain old miserable outside.
Running intervals (Treadmill) 20:00 4.2 km (4:46 / km) +42m4:32 / km
Aimed for some threshold work, but nothing too arduous. Plan was 10 x 1 min on @ 6:40 pace with 1 min float between. Target HR 120-160. Cruising comfortably with HR around 150, so upped the pace for last few to 6:22. Will have to push harder to get more zone 4 time.