Run (Treadmill) 45:30 [3] 4.9 mi (9:17 / mi)
Felt good today
Warm-up included 4x30 second pick ups
Did 3x 90s intervals at "race pace" which I decided to do at 7:53/mi with 3 min in between
Remainder of run one notch higher than usual 9:40s - did 9:30s I had a good "endurance" heart rate of about 144 when I checked it at 9:30s, so I think that was appropriate. Chatted about skiing with my boss's boss, who was on the next treadmill.