3 miles with effort intervals

Last night's bike ride left my legs a little heavy this morning. But I ran anyway.

I decided since it wouldn't be too pretty, I'd do some sort of intervals. I ended up running counts. Since I am banning myself from a watch for a while, that's all I could do. So I did 30 counts. The counts were 4 steps, or 1 breath cycle (1-in, 2, 3-out 4 --- 2-in, 2, 3-out 4, etc). The effort was a picked up pace, but not as fast as a 400 probably. I am not sure, it's been so long since I've been to the track. In general, the pace was a decent but maintainable effort. And instead of getting a walk break in between, I jogged. So that is what I think made it somewhat endurance-y. I did rest half way through though.

So it looked like this:
0.5 mile warm up.
1 mile 30 count effort intervals.
Rest.
1 mile 30 count effort intervals.
0.5 mile cool down.

I also thought about my form while I was on the effort part. Tried to make myself smooth and stretch my legs out and lift my knees. I think this was a good workout.