Notes
Started easy, cruised at 7.0-7.1 for 2nd mile. Decided to do three intervals at 8.6 (totaling 1/2 mile) with 0.2 mile rest between (at 7.1). Mile splits: 8:56, 8:30, 7:41.
Interval detail: 8.6mph 2.00-2.20, 2.40-2.55, 2.75-2.90,
7.1 for the rest of 3rd mile.
This amounts to 1/2 mile at each pace which should have been 7:42 or so, but because it took longer to slow down than to speed up, I finished in 7:41.
At finish: HR 160, resp 22.5.