4.5 miles-6 x 800

Tough but good intervals. Each 800 averaged 3:38 to 3:40, which is a good pace. I ran outside on a quasi-track. The thing I like about intervals outside is that there is no treadmill to force me to keep a pace--it's up to me. That means I have to pay more attention to my pace and effort, a skill I'll use in races.