Notes
Weird. The distance measure on my intervals is showing up (at least right now as I'm typing this) in meters. Actually, anything less than one mile shows up in meters. For example, the first full repeat was 0.75 miles (1200 m), and this was a 4 x 1200m workout at VO2 Max pace.
Anyhow, I ran 1200m at 10.0 mph, with 800m rest intervals run at 6.0 mph. Hard, but not terrible.