Run (Treadmill) 1:00:14 [3] 7.2 mi (8:22 / mi)
15 minute warm-up at easy pace - 9:50 miles
40 minutes alternating Z4 and Z5. Knew I had to do this a little slower than when it's only 20 minutes so I could make it through. Started at 7.7 and 8.3, but for second half was seeing 7.5 and 8.1 mph. Heart rate was getting into the 180s and not really dropping on the "recovery" interval (which really wasn't much of a recovery anyway.) Very tough.
5 minute cool down and walked a little to cool down (off the clock for the walking) Sat down on the bench in the locker room and almost felt ill. I guess that's a sign I pushed it hard.