Bryant and I had planned on meeting in South Weber if the air quality was OK. It was not. So treadmill it is. I did a 6.25-mile warm-up and then the workout. I ran the 7-min blocks at 5:05/mile pace and 1.5% incline. I ran the 1-min blocks at 5:05/mile and 4.5% incline (6% on last one). The flat equivalent on those is 4:42/mile pace avg.
Really good workout.
PM: 6 miles easy on tready, avg pace 7:34/mile.