10 x .2 miles
Total run was 4.1 miles @ 8:32 mph pace
Got home from NYC around 9:15 pm and knew I was gonna have to get at this. Ran on the treadmill. Didn't get started until about 9:40 pm. Should have done it this morning at the hotel but was tethered to my laptop dealing with things back in the office. Could not allow myself to slack on this so just got 'er done.
Ran the intervals at an average 7:30 pace -- some were a little faster than that. Started with a 1 mile warm up at around 9:00 minute pace and ended with a couple minutes cool down. Continued to run during the rest intervals, but slowed the tready way down and then back up to 9:00 minute pace and went until .1 mile was done before beginning the next .2.
Not a bad effort given the time of day and the very not relaxing time in the city.