Warm-up 1 mile to Liberty Park. 10 minutes at marathon effort / 2 minutes easy; 8 minutes at half marathon effort / 4 easy; Run 6 minutes at 10K effort / 6 easy; 4 minutes at 5K effort / 8 easy; 2 minutes at faster than 5k effort. Cool-down home.
I programmed the garmin to beep at these intervals so I could focus on the effort, not watching my watch. Paces didn't make any sense so not sure what was going on. At one point during the first hard efort, it said I was running 23 minute miles. Oh well, the workout was about the effort and I think I got that right.
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