Notes
400/800/1200/1600/1200/800/400, followed by a couple of miles for the cool down. The only interval that didn't go so well was the 1600, I slowed to a jog about 2/3 of the way into it, then picked up again for the last minute or so. Ran on trail along the Saint John river - not perfectly flat, but pretty close.
The paces (min/mile) for the intervals were 6:43, 6:57, 7:07, 7:29 (the 1600 ... blah), 7:07, 7:12 and 6:48.