10 min. easy + 10 mi. up tempo + 5 min. easy

Ran 10 minutes easy followed by 10 minutes up tempo and then finishing with 5 minutes easy. No distance measured, but I think I covered about 2.4 miles. 195 lbs. this morning which means I've lost 3 lbs. since Ireland or about 1 lb. per week. Would like to keep that up for the next 2 months, but that may be difficult. Trying to use the "abdominizer" every day.