Ladder intervals after work, in the dark, at the SHS track. Get there to discover that quite a bit of the track is still covered in snow -- and that, worse, some of the snow melted and refroze. Slipped enough on the warmup laps that I wasn't sure it was safe to run intervals, but decided to try. Plan was 1 mile - 1K - 800 - 400 - 400 - 800 - 1K - 1 mile, with the miles at 10K pace and the 400s at 3K pace. Didn't quite work that way. The miles ended up being at MP, and the second 800 and 1K were reversed because I lost count of the laps on the 800 and ended up running 1K (it's bad when you can't count to two and can't remember where the heck I started). But I got it all done. Mile paces were 8:07/7:53, 1K were 7:30/7:30 (amazingly), 800s were 7:05/7:37, and 400s were 6:16/6:32. With warmup, cool and 200 jog intervals, total of 8.76. Still some slipping in the intervals, but didn't pull anything or wipe out. | 