On the treadmill...
1 mile warm-up.
4 X 2 Miles with a 1/4 mile jog interval. Times were 12:20, 12:00, 11:56, 11:56
This is a hard workout to do at my gym which is very warm and it's hard to keep my sweat from flying all over the people on the TM next to me - as there is about one inch of space between the machines. Also, there's the people who want to engage in conversation when you're cruising along at 5:50 pace. Usually after a couple minutes of me responding with short grunts they leave me alone.