Did another set of intervals at the track. I do two miles, running around a 6′ pace every other quarter mile. The gaps I take as easy as necessary. One question is whether to allow myself to walk — this probably lets me go harder on the intervals, but does mean an overall slower time.
I managed to improve my interval times this week, but took the “rest” sections slower, so my overall pace was much lower.
Run is on Strava.