Notes
Warm up with dog followed by 5 x 1 mile at 10K pace with 1 min recoveries on the hill loop. The first one was about what I expected. I tried to pick it up a little on the second but only gained a few seconds. Went all out on the third to try to get the sub 7 mile like I did last time and ran the same time as my second. I was totally spent by the forth repeat.
Repeat splits:
1 7:15.9 1.00 7:16
2 7:12.6 1.00 7:13
3 7:12.4 1.00 7:12
4 7:33.2 1.00 7:33
5 8:04.7 1.00 8:05