warmed up a little better than normal (just a few extra minutes of walking and a little slow jogging and ankle mobilizations)
ran an interval something like this, as always with 0.5% incline due to treadmill:
4 minutes at 7.5mph, one minute at 3.5mph
4 minutes at 7.8mph, one minute at 3.5mph
4 minutes at 8.0mph, one minute at 3.5mph
Then 15 minutes of steady state on the elliptical, had heart rate between 150 and 160 entire time.
Finished with some half-hearted foam rolling.