SPEEDPLAY!!!!!

4x1 minute pickups bookended by 10 min warm ups...

1. 10 min warm up
2. sprint for 1 min
3. 3 min jog
4. sprint for 1 min
5. 3 min jog
6. sprint for 1 min
7. 3 min jog
8. sprint for 1 min
9. 3 min jog
10. 9:20 cool down

I covered about 3.8 miles, so it went pretty well, except for almost spewing my guts out after the last sprint. Good times!!!