Notes
On the treadmill after work. 2 mile warm up, then 3x1 mile intervals, with .35 miles active recovery between the intervals, then a 2 mile cool down. I set the speed for the intervals at 8.1 miles per hour (7:24 mins/mile), and the speed for the rest varied from 6.3 mph to 7.0 mph. My total time is an estimate, because I can't remember what the times were!