8/3

Run 1 mile@7:40-7:50 pace; rest/walk 2 min, Run 2 miles@8:00-8:10 pace, walk/rest 5 min

Run 1 mile@7:40-7:50 pace

Did this. It was hot. I should have brought water. Last mile was rough. 

Run 1 Mile @ 7:40-7:45 pace -- Ran 7:45.5 

Run 2 Miles @ 8:00-8:10 pace -- Ran 16:19 (first mile was 8:08, second was 8:11). 

Run 1 Mile @ 7:40-7:45 pace -- Ran 7:41.4 

Average heart rate (including the rests) was 169 bpm.