I went for speed and I survived. I started the first 5 min at the usual 12 min/mile pace and from there I accelerated to a 9:50 min/mile easy pace with varying speed and length of burst thrown in the rest of the workout. The last .25 mile was held at 9:50 min/mil for a semi cooldown.

I did loose connection on the HR monitor for some of the higher pace stuff. I think my chest strap got loose so I'm thinking that might be why the average HR is lower than I expected. I was pretty sure I would see mid 170s for the average since I was pushing into the mid to upper 180s and recovering until I hit mid 170s during the bulk of the workout.