Yesterday evening there was rain, so my planned tennis practice was canceled. I decided to do some speed intervals on the treadmill. I changed it up a bit from my usual speed interval workout, though, because I was still feeling tired from the tempo run on Wednesday. I had a 5-min warm-up at 3.5 mph. Then I did 2 min x 10 at 7.3 mph, alternating with 3 min x 10 at 3.5 mph, and then a 5-min cool-down at 3.5 mph. This gave me more of a break between the intervals. It makes the run take longer, but I usually walk out the rest of the hour, anyway. This workout was 1 hour and covered 4.73 mi. Are the intervals more or less effective when they are more space out? I don't know.
This morning I did the first workout in stage 1 of NROLW. This is the last time doing this workout as written. I used the same weights as on Monday. I burned about 180 calories today, though, which was a lot more than on Monday. I'm not sure why. It was hard, but not harder than Monday.