flat tempo run 1:08:00 [3] 8.2 mi (8:18 / mi)
10 min easy wu and cd. I tried to do the progression run but only had half mile markers and it kind of screwed me up so it became more like a flat tempo run. I ran 6 miles in 45.23, with 2 min easy running in the middle. The final mile was definitely sub 7:00. Sorry I wasn't more accurate but it was a good workout.