finally felt really good in a workout: 1 mile WU, 2 mile HMP (probs went out to fast, avg 7:10) 4 x 3 minutes HARD, 2 min j and then 2 mile @ whatever I had left pace uphill on CCT (7:30, fought hard but died a bit). Avg for the workout part was 7:30 pace which is real good for me and means I'm keeping rest active