7.59@7:47 HR 157 bpm
Had not picked which workout to do so when the Garmin gave me a suggested workout of 5 x 8minutes @7:40, thought that sounded good. 10 minute warmup and the comfortablly was running about a 7:30ish pace which turned into 7:28.
Three minute jog, then next 8 minutes at 7:17 pace, then another one at 7:10, and finally 4th one at 7:01, did not feel at all close to all out and felt around what I had envisaged 7:30-7:40 would feel like.
While running these intervals I had gotten in my head that there were 4 of them, so after the 4th one and the easy 3 minutes, was caught off guard about the 5th one, so decided to at least do half of it (was on a time schedule, had to get into work for a meeting.
Ended up doing just over 5 minutes of the last one which was 0.74@6:50 pace.
So, despite the mess up was pretty happy with the workout, maybe some shorter intervals next week to practice leg turnover at goal 5k (medium term goal that is - I think I can keep working toward sub-20:00, even though I still have yet to break 21:00 - last one of those was 2019 when I was closer than I thought to breaking 20:00 before sliding backward).
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