Notes
15 minute warm-up (2.15 miles) then 2 minute fartlek every 5 minutes starting at 10.2 mph (5:52/mile)x2, then adding .2 after every 2 intervals, 12 total. Finished with 2x2min at 11.2mph(5:21/mile). 9.52 miles during fartlek averaging 6:18. 6:26/mile average overall.