Notes
Good interval run. Two mile w/u 5.5-6.1
Then 6 x (.5 @ 7.6, .25 recovery)
Then 3 x (45 seconds @ 8.0 + recovery)
c/d recovery pace to make 7.5 miles
Using the paces based on my HM in March, I ran 7.6 (5k pace) with 30 seconds at 7.7. It was hard. Last one I only did 1/4 mile, took a breather, then finished the half mile. Recovery was 5.5 for the first couple, but I walked most of the last few because my HR stayed too high (over 160).