Notes
This was really random intervals, starting out at 6.7 mph (about 9 m/m) and bumping up to 7.1 (8:27) or 7.2 (8:20) for .15 mile (to start) to .3 mile (by the end). Rest intervals back to 6.7 for about .2 mile. Kept it a little more interesting and passed time better than steady pace. All at 1% on the club treadmill.