Intervals over lunch break: HOT and Humid, 7 x 1000m (7 x 4 min, w/ 4 min recoveries).
The soreness in my legs is not noticeable during the 7X repeats, only during the slow jogging.
Avg Pace during repeats was 6:09. Not spectacular, but not bad considering: a) soreness in legs, and b) mid-day heat and humidity (82F and humid). Still, 6:09 is roughly mid-way between the RW prescribed Fastest (5:57) and Mid-point (6:16) Paces for a 1/2 Effort today.