Coach Brian had me step it up to 7 one-mile repeats with a 2.5 minute rest in between each. As before, I targeted 7 minute miles (4:21/k) but then stepped it up for the last three repeats to 4:15/k (6:50/mile) or better. Here is how the repeats worked out:
The weather was excellent. About 7 degrees C. (45 F.) and with a slight wind from the east, which made running east more work than running west. All in all, it was a good workout. My muscles are appropriately sore, so it must have been good!