70F, SSE 9 mph. Relative to the last few days, a great morning to run.
Today the plan was 6 x 400m with 400m active recovery to introduce myself to interval training. It was probably the right number of repeats to start out with, and I ended up getting 2 minutes rest between each set which is nice when it's hot outside. I set the watch to 0.25 mile laps today (I guess they were 402m repeats), kind of annoying having it beep every 2 minutes, but I think it was the easiest way to go.
First, a 10 mile warmup @ 8:11 AP.
Then the 400s with rest interval in parenthesis 1:31, (1:58), 1:32, (1:58), 1:30, (1:59), 1:28, (1:56), 1:27, (1:55), 1:27, (1:58).
Then a mile cooldown in 8:05. Overall AP for 14 miles was 7:54.
I was initially shooting for 5k pace on the repeats and ended up doing a little better. Next time I'll probably try 8 repeats and slow down the recovery jogs. On the way home I ran through a cloud of gnats and had about 20 of them stuck to my torso when I finished. What a horrible way to die, drowning in someone's sweat. Well, that's what they get for hanging out on my route. | 
