Finally got out for a faster workout this week. Only managed to get 4 x 1/2 mile in as the Y was getting to closing time and I wasn't particularly energized. I also did 4 x 100m strides at 9.0mph during the 1 mi w/dn.
The 1/2's were just at 8.5mph, with some 6.6 and some 7.0 during the 1/4 mile recoveries.