Notes
Original plan was 15 x 2 minutes at 10k w/ 1 minute recovery but I slept in a tiny bit and was shorter on time than I would have liked and didn't want to be late for work obviously.
Got 10 minute warm-up in though, 12 x 2 minutes (I'd wager 6:15 avg) w/1 minute recovery and then cooled down until 7 miles. Still a great workout even if a little shorter than planned, didn't feel awesome but got it done and I'm happy with it.