I was tired and not at all in the mood to work out as the clock ticked towards 9pm. But I wouldn't get a chance to work out tomorrow, and I did a strength session yesterday, so I had to go today to not have 3 days in a row of not running.
I brought racing flats in case the treadmill was free for an interval session and 300+ mi shoes and a running magazine to read on the bike in case the treadamill was taken. The bike was free, so intervals it was! And it was good.
It tied my best treadmill interval workouts... a version I've done maybe just twice before, 3 max.
1 mi warmup 7-7.5mph gradually, 3 x [0.75 @ 9mph (6:40 = 5K pace), 0.25 @ 7.5mph (8:00 pace)].
4.0 in 29:18, 7:20 ave.
Splits> 8:18, 3 x [5:00, 2:00].