running 1:01:00 [3] 7.0 mi (8:43 / mi)
Mid-day at the gym avoiding some light rain
warm up then 3 long pulls on 2 mile marks at HR 150/155/160 with only recovery into the 130s in between.
After yesterday I put some thought into what would be sensible so I'm getting benefit. We'll see if this approach helps at all.