Last Nights Run... Just for fun (again)

Run/walk 1 mile then sprints
200m at 8.5 200m at 4.0 recovery times 4 (1 mile)
0.1 mile each at 6.5, 8.5
0.05 mile recovery each at 4.0, 6.0
0.1 mile each at 7.0, 8.5
0.05 mile recovery each at 4.0, 6.0
0.1 mile each at 7.5, 8.5
0.05 mile recovery each at 4.0, 6.0
0.05 at 6.0
as far as I could at 8.5 (0.07 miles)
8.0 to finish (0.1 miles)
Total 3.12 miles (5k) in 30:54 (3 miles in 30:00)

Fun change of pace (har-har) workout...
@easyrunner - this one was for you - I didn't want to go but having read your post (and my response to you) I felt like I had to and I'm glad I did... not long, high intensity and fun... and it was good to have done it.