Notes
Good mixed run. 30 minute progression 5.5-6.2 (1, 2, 3, 4, 5, 5, 5, 5 minutes) then six 45 second 'strides' at 7.9 and 8.0 with about 2 minutes recovery between and cool down at 5.8-6.1. Easy felt very easy. 8.0 is hard, but I could have held on a little longer or done more.