Repeats

10 minute warm-up followed by 4 x 6:00 and 1 x 3:00 all at race pace with 2 minutes standing rest in between.  10 minute cool down finished the workout.  The ppms for the 6 minute repeats were:  8:54; 8:50; 8:48; and 8:58.  The ppm for the 3 minute segment was 8:33.  For the first two 6 min. repeats I was fully rested after 1 1/2 min. so I didn't wait, but I fully utilized the 2 min. rests for the following 3 segments.  Weather was ideal.....cool and drizzle.  When I was done, I felt I had a workout.