total running time 74:42. plan was 15 min warm-up then 2 miles uptempo alternating with 3 miles recovery. The first set was done at 8:40 pace and 9:40 pace. After that the pace was 8:20 to 8:30 pace for the faster segments and 9:30 to 9:45 pace for the slower segments. The last 2 uptempo segments were don in about 8:30 pace. I slowed to about 10 min pace for the slower segments during the 6th miles and then to about 10:15 pace for the slower segments during the 7th miles. splits 9:36, 9:18, 8:59, 9:05, 9:04, 9:20, 9:29, 9:52. The last mile was a recovery mile. ave HR 126.
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