Well, a slightly later than has become usual Training post...
What: Intervals (8x500m).
Why: I do speedwork on Tuesdays and Thursdays; I missed the Tuesday one due to resting a suspect knee, so back to the grind with intervals (and not my usual Thursday diet of fartlek or hills).
Last hard: Will definitely be today - only 8 reps, and only 500m, pretty much guarantees I'll cane the a**e off it...
Last rest: Yesterday (20 min recovery jog).