Notes
Run hard for 1st 3 miles going four sub 8 min. Just missed the 3 sub 8's but just got below 24min for 3 miles. the next part of the plan of finishing the run at 6.6mph went out the window as I used too much energy in the 1st 3. Got a good chat with some old work mates in mile five then found some new energy after the break for the rest of the run.