Lunch: 12 miles, averaged 8:10. HR 167.
20' Tempo, 5' Jog, 10 x 1' On/Off, 5' Jog, 6 x 30"(1')
I was a bit gunshy after two blown workouts, so I turned off even my autolap and ran truly by feel for the tempo, which worked fine. It was slow overall, but the effort was right (last 10' HR was 180 or above). First 10' were 6:47 pace, next 5' were 6:33, next 5' were 6:22. I decided to do part of the workout on a ~2-mile loop next to the park and do the faster stuff in the park on the dirt.
1' efforts were around 10k effort to 5k effort on the last ones. The 30" were a good bit faster. I was pretty spent as the workout spanned the 70 degree range and though dry still is kicking my butt. I was mostly happy to stick with it and finish the workout.
I started reading Stephen King's On Writing in an effort to get back into reading and not be an educated idiot who doesn't read.