Today I ran 5 miles. It took me about 42min.
I did the first 2 miles at a moderate pace. On my 3rd mile I started my 6 strides with one minute rest between each one. The last mile I ran easy.
My route was mostly flat with some small inclines and declines.
The stride outs where hard, I felt pretty good when I was done, but tired. Besides the cold wind, it was a perfect day for a run.