Treadmill tempo 36:31 3.7 mi (9:52 / mi) +60m9:24 / mi ahr:140 max:161 shoes: Asics Gel-Nimbus 16
5-4-3-2-1 minutes at 8:00/mi pace with 1 min recovery between ( except the last two, where the recovery was 2 min. Pretty humid, so a sweatfest and more of a struggle than if cooler and drier.