3 up, then 4x mile on at a little slower than tempo pace, mile steady. On the canal. Was aiming for 6:00-5:45 for the on miles, and 6:45-7:00 for the off. Then did 5x :30 at mile pace. Mile splits were 5:59-6:52-5:44-7:04-5:46-6:54-5:43. Good piece of work. Ripped this straight from Scott Fauble and NAZ elite Easy home then. Was a little harder than it probably shoulda been, but that's probably cuz I was hungover and sleep deprived. Power has said that he thinks it is a good idea to keep something uptempo in the long run, and this was just a way to play around with it as opposed to doing the usual long progression run. Think next week I'll go back to a progression or do the last 20 minutes at tempo pace, something I picked up from the book "one way uphill only" about neuqua valley xc.