Intervals 1:15:00 [3] 8.5 mi (8:49 / mi)
Easy wu and cd in the heat.
Hard, but great workout at the gravel track near my work.
5 X 1 mile
6:47, 6:56, 6:58, 6:59, 6:43
Rest was any amount of time after finishing run to 8 minutes. Was really careful to always start at exactly 8 minutes. Hard on the last couple of intervals but good.