AM: 13 miles, averaged 7:51. HR 152.
20 x 1' On/Off + 10 x 30" On/Off
Around 5k effort for the 1' and a bit faster for the 30". Didn't want to get out of bed, but I got out eventually. Cold, windy, and damp. November has not been pleasant. 30' warm up w/ a few half-hearted strides. Workout went fairly well. The 30" are tougher than they look on paper, but they aren't terrible. I did this workout within the last year but cannot remember when. Cooled down to 13 miles.
Weight really got away from me again. Oh well.
PM: 5 miles, averaged 9:54. HR 131.