Notes
Good run. I was a bit stiff and sore starting out, but a 2 mile warmup at 5.4 - 6.1 loosened me up.
Then I did 5 x 800 m. (4 minutes) at 5k pace (7.6) with 3 minute recovery then 2 x 1 minute @ 7.7 to finish the first hour. The last 1.75 miles was easy running 6.0 - 6.4 - 5.9.
205' elev. gain. I did the intervals flat, the easy at .5 or 1.