Home from the gym. I ended up doing speedwork tonight, as follows:
1 mile warm up at 5.3 mph
4 x .75 miles at 6.0, 6.1, 6.2 and 6.3 mph with .25 mile recoveries at 5.3 mph after each one.
Then cooled down until I hit 60 minutes. Followed by a stretch, 140 abs and 3 x 12 pushups! The intervals felt pretty good, but the last one was tough to maintain form towards the end.