Notes
double 3.4 loop at pineland. Splits don't seem right as I felt like I ran a lot faster the second loop.
here are the splits from nike which read 7.95 miles. 8:16, 8:49, 10:14, 7:36K, 2nd loop 8:37, 9:02, 8:11, 6:47K
I think the 6.95 and a average pace of 9:52 is probably pretty acurate.
The first loop I keept the heart rate in the 140 - 150 range and the second loop I went up to 150 - 160 rage
the highest was 165.