Notes
Rain stopped and I was able to get this run outside where it needed to be performed.
It's hard to get an accurate pace on the 30 second fast portions because the GPS only gives you credit for fully completed 1/100ths of a mile. The sum of the mileage came up to 5.92, so there was .08 that gets dropped due to the manual splits.
On the first and last fast ones where I had some extra time, then you see the sub 7:00 pace. The difference between completing .07 vs .08 in the 30 seconds is about 55 seconds. So if I averaged around .075 in those splits, the pace was probably :27 faster than what shows. The GPS watch was showing 6:30-6:45 range when I was reaching the end of the fast part.
One thing good is that my recovery pace is much better.
Was feeling a little soreness in the left hip towards the second half of this run. But no issues with the hamstring.