6.0@8:07 HR 152 bpm
10 x 90 seconds with 90 second jogs between
Paces: 6:02, 6:23, 5:55, 6:22, 6:03, 6:11, 5:59, 5:52, 5:52, 6:11
Lots of bargaining going on to do all 10. Started out running the repeats going one way and then the other so that one of the ways was a slight downhill and the other way a slight uphill. Towards the end I switched it up a little for more downhill. Last one had a turnaround halfway.
Garmin's suggested workout was 45 minute tempo at 7:40 pace, but it's been a few weeks since doing shorter intervals. Next Thursday is Turkey Trot but this coming Saturday is Colt 45 (45 mile race) this, will see if I can balance it doing the distance, recovering and hitting some faster paces and maybe finally break 21 minutes.