Notes
1 mile warmup
Lap 1 - 2.30.86
Lap 2 - 2.26.16
Lap 3 - 2.23.11
Lap 4 - 2.16.23
Total - 9.36.36
Recov - 5.00
Lap 1 - 2.00.12
Lap 2 - 2.00.56
Total - 4.00.68
Recov - 3.00
Lap 1 - 1.55.10
Lap 2 - 1.58.86
Total - 3.53.96
Recov - 3.00
Lap 1 - 1.56.10
Lap 2 - 1.58.60
Total - 3.54.70
Recov - 3.00
Lap 1 - 1.57.38
Lap 2 - 1.57.28
Total - 3.54.66
Recov - 3.00
Lap 1 - 1.57.68
Lap 2 - 1.53.68
Total - 3.51.36
Recov - 3.00
Lap 1 - 1.53.66
Lap 2 - 1.37.88
Total - 3.31.54
Recov - 3.00
Cool down
Lap 1 - 2.14.72
Lap 2 - 3.59.89
Total - 6.14.61
4800m (3 miles) - 23.06.90 - 7.42.30 mile pace
with mile warmup and cool down
7200m (4.5 mile) - 38.57.87 - 8.39.53 pace
Awesome run. Felt great the whole time. Nothing overly taxing.