Notes
I'll get the splits in here later but the first mile was really slow, mostly from first half. Comfortably pushed the pace, not counting recoveries, until last mile coming back. After a few miles I did the 4 x 2:00 @ 5-10K pace with 1:00 recoveries. A little tougher than the 1:00 repeats. Really got the lungs working.
Splits:
1 - 9:29
2 - 8:14
3 - 7:35
4 - 8:14
5 - 8:13
6 - 8:22
7 - 8:37