Felt good today, and after about 5 minutes of 6.3mph, I added in some pyramids. I first went to 6.6 a few times, doing the intervals as:
1:00 slow (6.3mph)
0:30 fast (6.6mph)
After a couple of those, I upped the fast interval to 7.0mph and that felt good. The last 3 minutes I went 0:30 fast, 0:30 slow with a slow minute to finish.
22:00
2.25mi
http://www.mapmyrun.com/workout/63553684
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