PM - with the Wednesday night group at BHS track - 2+mi up, then pick-ups of 2,2,3,4,2,2mins w/90-120sec walking/standing recoveries, then 1mi on track at 125bpm (8:10). Loped along at ~7:40 pace during the group's "pick-ups."
By the way...great turnout at the track. Must have had at least 60 runners in the 3 groups combined. The group I oversee had folks running anywhere from 5:30 - 8:30 pace. That's why we run the intervals by time...rather than distance. Everyone works for the same amount of time. Much fairer.