10 x 400m

post-work intervals:

7 miles total:
- 1 mile warmup
- 10 x 400m @ 7:19/mi; 400m @ 9:13/mi between each for recovery
- 1 mile cooldown

not as fast as i usually take intervals, but faster (and longer) recovery than my usual 200m slow recovery jog.

i am not feeling superfast these days. but i'm working on it.