Notes
2 mile warm-up 5.0-5.8.
Then 2 minutes each 7.0, 7.1, 7.2, 7.3, 7.4, 7.5, 7.4, 7.3, 7.2, 7.1 with 2 minutes recovery (5.6 - 6.0)
c/d 1/2 mile at 6.0
Good workout. leg hurt off and on, but not acute. Last few felt hard, but I was able to complete it. Probably could have gone up one more (to 7.6), but not any faster and I'm not sure I would have been able to do 2 minutes.