Notes
20 min w/u, then: 3/1, 3/1, 4/1, 4/1, 5/1, 5/1, 6/1, 8 (On/Steady segments, in minutes), the 1.5 mi c/d (~13 min jog).
Tough workout. My paces slowed throughout the workout.
6:42, 6:39, 6:48, 6:46, 7:03, 7:03, 7:06, 7:12
(The paces on my 1-minute recovery slowed WAY down: 7:40, 7:40, 8:17, 8:33, 9:01, 10:15, 9:15. Although the wind was more in my face in the second half ... )
That said, my 7:12 pace during the final 8 minute segment felt ok. I had already slowed significantly during the 5 and 6 minute segments.
Some weird HR numbers. 181 bpm during the 6 minute segment seems high. Also, it dropped low for a while (~80 bpm) before coming back to "normal" numbers.