Notes
10:23.65 - 1800 warm up
6:29.54 - 1600m interval
2:15.01 - 400m rest
13:12.37 - 3200m interval
2:18.77 - 400m rest
2:59.24 - 800m interval
2:13.76 - 400m rest
2:59.77 - 800m interval
12:46.41 - 2200m cool down
I probably could have paced the first two intervals quicker but was deliberately leaving something in the tank. I will try to push it a little harder next time I try this workout. Still not a bad effort. The rest after the 3200m interval was supposed to be 800m but I made a mistake and took off after 400m. This only reinforces that I was running too slow in the first two intervals.