Yasso 800 x 9
1.18mi w/u, 9x800m repeats average 3:39 (7:18/mi pace), resting intervals of 2 minutes between each set and 1.31mi c/d to round it out to 8 miles for the morning.
My legs are still sore/tired from the 18 miles on Sunday so even during my warmup I did not think this run was going...