Notes
I suppose I will call this a progression based solely on the watch. My plan was 1 mile warmup then 4x7:15-7:30 for a reasonable steady state effort. My watch got off on the second mile pretty badly making me think I was running about 15-20 seconds slower than I actually was. That mile was probably closer to low 7s, which explained a bit why I was breathing as hard as I was. The greenway isn't a great place to get your pace wrong, but I was able to settle into it after the big hill at the back, and the last 3 miles felt better.