Notes
Finally back on track after my wipeout Thursday. Warm-up 10 min at 8.2 then 4x90 seconds at 11.0mph every 5 min. (30 min) Next 60 minutes, mile repeats at 6 min pace with 1/2 mile jog at 7:19 pace inbetween. Ran the last mile in 5:42. Did 6 full miles at 6 min and the last .55 in 3 min.
4.45 miles on the warm-up and 9.55 during the mile repeats.