Escaping the dark and rain

Post work workout on the treadmill:

15' warm up (running up to 8.5 mph/0.5 incline)
4 X 2' @ 10.5 mph with 2' rest
1 X 1' @ 10.7 mph with 1' rest
1 X 1' @ 11.0 mph
5 ' cool down

I also did 3 sets of lat pull downs on one of the apex machines afterward. First time I've done something like this in a long while.