long repeats

Ran 3 x 8:00 min. and a 1 x 3:00 min. at race pace this morning. First 2 standing rests were 1 1/2 min. each and 3rd was the full 2 min. First day in a long time that I wasn't really motivated, but I was OK once I got going. Goal was to do 3 miles, and I covered 3.09 miles (8:45 ppm.) PPM's were 8:33; 8:54; 8:58; and 8:40 for the short last one. Forgot to mention I did the 10 min. warm up and 10 min. cool down. It was a good workout. My legs felt fast in the first 8 min. segment.