Have I said how much I hate intervals? On the bike they are bad enough, but running on the treadmill, they suck like a black hole.

Today’s serving of pain was a 60 min run, at 10 min insert 7×3 min Z4 with a 1 min jog. I did the intervals at just over a 7:00/mile, with the 1 min jog at just over a 10:00/mile. The whole festival ended up at just under 9:00/mile. Right at my goal pace for NJM.

I’m a dead man.