The plan was 45 minute run with getting 10 one minute sections of mile pace or faster running.
Ran with Mark and hit sub 5 pace on all of them. Downhill section average was in the 4:40s up hill section in the 4:50s
It was good to have someone to run with tonight. Last week's similar workout paces were around 6 minute miles.
I ended up going over the 45 minute time to go and get my forgotten water bottle which helped get me to 7 miles.