Some (slow) speed work

Warm-up:
10 min run @10:00

running intervals (rest @ 3:00 m/mile, no incline)
4x [30s on, 90s off] (7:30 m/mile)
4x [30s on, 90s off] (6:40 m/mile)
2x [30s on, 90s off] (6:00 m/mile)

2 rounds:
10 standing plate twists (45)
5 toes to bar

Track was closed, worked on running with some treadmill intervals. 30s is a little short, though the machine required about a 15 sec lead in to build up to speed (cut out of the rest interval). HR in the 170s at end of sprints. Felt good to be running, even inside.