Speed/Track 1:00:00 [5] 7.5 mi (8:00 / mi)
15 minutes warmup, strides and 15 min cooldown (18 minutes of these on the TM, the other 12 running to and from gym).
TM - 10 minutes at 7:40 pace
2 minutes flat easy
7 minutes at 7:24
2 minutes easy
5 minutes at 7:03
2 minutes easy
2 minutes at 6:40
Felt good but had to do this one of the TM because it was dark and I didn't think I could maintain pace without being forced on the TM.