Notes
Speed Run - 1 mile warmup jog, 5 x 1 min @ 8 min pace (2 min recovery), 5 x 30 sec @ 8 min pace (1 min recovery). Felt great and even turned the 5 x 30 sec intervals into hill repeats and still managed to keep my pace between 7:45 and 8:15. I don't normally run on back-to-back days but the rainy weather on Tuesday sort of messed with my schedule so things got pushed forward a day and I didn't want to run tomorrow since my 8K is Saturday morning.
1 min intervals average pace: 7:55, 8:04, 8:05, 8:16, 7:58
30 sec intervals average pace: 7:43, 8:18, 7:57, 8:06, 8:01 (hill repeats)