2 mile warmup, dynamics, then I decided to try out some intervals because my hip felt good during the strides. Ended up hitting 3:55, 3:47, 3:49, 3:49. First one was too conservative but after that they felt pretty solid. Not the fastest, longest, or most vigorous workout of my life but I was happy to get the legs churning again and see what I've got at the moment. Cooled down with a lake loop with piyush and then did strength day 1. I'm going to take it day by day right now before making any decisions about competing at HF and/or york