From Woodinville after work. Nice weather..a little headwind at times. I was tired and a little lethargic on the warmup. Body parts felt OK. Left knee still a little suspect, but not bad at all. Cadence started at 182..184 and picked up on the shorter stuff. 3:00 rest after the 10m and then half of each rep thereafter. Total 5.02 miles @ 7:01 Reps 4.13 miles @ 6:03 10m - 6:08 (6:12/6:06...when I saw the mile split, I picked it up) 5m - 6:05 4m - 6:04 3m - 6:02 2m - 5:49 1m - 5:34 I really like the way I progressed on this and especially like the last two short reps.