Notes
1 mile at 7.5 mph then set it to 8 mph and turned it up a tenth every half mile to 9.4 mph, then cooled down with another mile at 7.5. Garmin couldn't keep up. ~ 6:58 pace for the 7 miles, 6:48 average for the last 5.
This was impromptu--I was planning to do 10 x strides and was eager to get back on those LifeFitness treadmills at the judgement free zone. However I was nonplussed to learn that at some point in the time since I quit my membership they got all new treadmills that have much simpler functions and speed interval isn't one of them. They don't even display pace, FFS. So I was pissed and did this instead. It worked out.