At the Y -- 0.75 mi warm-up on the treadmill, actually (listening to/watching TV is slightly more interesting than counting laps on the indoor track), 8:34. Cooldown on the track, 0.5 mi, 6:24.
Intervals on the indoor track. Aiming for ~2:02 for 345m (3 laps), about 2 min rest (2 laps).
2:01 / 1:53
2:04 / 1:58
1:20*/ 1:56
2:05 / 1:51
2:03 / 1:57
2:02 / 1:53
*Oops -- miscounted laps, but the timing was okay (aiming for ~41 per lap).