Notes
I am planning on taking off from running tomorrow so I decided to do 16 reps of 1 minute on/1 minute off after I did a 2 mile warmup. What I learned is doing a speed workout on hills is not a confidence booster.
The 1 minute on/off paces were: 7:50, 9:18, 7:06, 8:09, 7:28, 9:33, 7:26, 9:35, 7:47, 9:33, 7:12, 9:26, 6:36, 8:47, 6:36, 8:37, 6:19, 9:23, 7:37, 9:14, 6:29, 9:10, 7:50, 10:42, 7:35, 9:41, 7:01, 9:36, 6:32, 9:12, 6:28
This is a 7:07 average for fast portions. I was hoping to hit at least 6:30 but I think the problem was the hills.