7:00 at 90% run by 3 reps w/ 3 minute rest between sets
Did this on a treadmill. Started at 8 (on the speed setting, which is 7:30 minute mile)...ramped up to 8.5 each time - last set was hardest and I only did 8.5 for the last minute. 8.5 is close to a 7 minute mile. Sweaty, good fun. Time for DC Improv.