Notes
Started with 1 mile easy run which was mainly up hill. I then did 4 x intervals of .5 mile with .5 mile recovery in between. The 3rd speed interval was uphill. I ended up circling after the 3rd interval because I didn't want the 4th one uphill as well. Because of this my run ended up longer than I anticipated. I hid a bottle of water about a mile from my house for the way back and I almost didn't find it again. Total speed intervals was 2 mi in 16:55 with an avg pace of 8:28/mi.
The first interval I started off a little too fast. 1/2 mile is a long way to run at top speed, so I had to slow it down a bit. It was a good run but very hot outside in the sun. I fought with those stupid horse flies again. (780c)
I had the GPS programed for a new lap every .5 miles, instead of using the interval program on it. I don't like the interval option because it doesn't include your slower recovery runs. That is why I have so many easy laps before and after the main intervals.