Workout/Long Run

I did my first combo workout long run today. I didnt get in as much mileage I had planned but I am happy with how the workout turned out.
After a 2 mile warmup, I did 4x1 mile with one minute recovery. The mile times were: 5:18, 5:23, 5:17, 5:25. The 1st and 3rd miles had a slight downhill for the first half mile, where the 2nd and 4th had a slight uphill the last half mile.
I followed this with 33 minutes easy. I had originally hoped to get in 45 minutes but the heat and my muscles would not allow it.
I changed back into my racing flats and somehow managed to get through 3 miles in 16:18.
Given the workout I can say that I am in better shape than I was last week and thats all that I really hope to accomplish as the weeks go by.