run 1:08:00  8.1 mi (8:24 / mi) +144ft 8:15 / mi
8x800 (8 by 1/2 mile)
I ran these on flat section in monument valley park. very slightly uphill on even intervals, slightly down on odds. actually liked that variety, able to focus on running smooth on down section.
15min warmup, 3 sets of strides, felt pretty good.
int1 - 2:49, 169bpm, 180spm
int2 - 2:59, 176bpm, 180spm
int3 - 2:52, 176bpm, 176spm
int4 - 2:57, 180bpm, 176spm
int5 - 2:50, 177bpm, 176spm
int6 - 2:58, 179bpm, 176spm
int7 - 2:49, 175bpm, 176spm
int8 - 2:57, 179bpm, 176spm
2.5 - 3min recoveries - waited for HR to get to 120 or so.
tough workout, but good, happy with effort I put in. stride rate lower than I would have guessed.