Notes
for 6 miles this would be a 9:33 pace garmen measured 5.54, nike measured 6.94. Ian said it was over 6 miles, I will settle on 10K or so
1st 153-164, 90%
2nd157-162, 89%
157-164, 92%
156-163, 91%
156-163, 91%
158-161 90% (no speed up to finish, it came by surprise)
over all 156 av...164 max .... zone 5 and 10K work