17:30 warm up, 144 avr
8:07 interval, 165 avr
3:17 recover, 155 avr
7:03 interval, 164 avr
3:01 recover, 156 avr
6:01 interval, 168 avr
2:36 recover, 161 avr
8:20 drills and accelerations (2 x high knees, 2 x butt kicks, 1 x skips, 1 x accelerations), recovery between each, 163 avr
3:07 cool down

Highest heart rate occurred during skips (184 HR, 80 skips).

Cold and clear; tried running in a balaclava. Not that comfortable but got the job done. That was a hard workout!