Notes
0.5 mile warmup
Lap 1 - 2.18.45
Lap 2 - 2.22.12
Total - 4.40.57 - 9.20.34 mile pace
Recov - 1.33.49
Lap 1 - 1.43.93
Lap 2 - 1.46.62
Total - 3.30.15 - 7.00.30 mile pace - WTF?? slow down and stay closer to pace asshole
Recov - 1.36.55
Lap 1 - 1.53.32
Lap 2 - 1.58.99
Total - 3.52.31 - 7.44.62 mile pace - much, much better
Recov - 1.33.19
Lap 1 - 1.57.46
Lap 2 - 1.56.47
Total - 3.53.93 - 7.47.86 mile pace
Recov - 1.40.71
Lap 1 - 1.58.66
Lap 2 - 1.56.58
Total - 3.55.24 - 7.50.48 mile pace - good pacing
Cool down
Lap 1 - 3.37.81
3200m (2 milies) - 15.11.63 - 7.35.82 mile pace
with warmup and cool down
2.75 mile - 2.30.41 - 8.33 pace