warmup two miles 7mph to 7.5mph. Then 7 x 800s. First one nice and easy to break the ice. ran by kim she directed the show. Started at 9.1 mph (6:35) then 9.5, 9.6, 9.7, 9.8, 9.9, and last 10mph. 1/4 mile jog in between at 7mph. Cool down one mile in 7:41.