Notes
this was somewhat of an awkward run! my splits were
7:26, 6:50, 6:27,6;47, 7:23, 7:07.
after the first two miles i did 30/30secs for 4 reps, followed by 45/45 for 2 reps, then back to 30/30 for 4 reps.. this mainly to just get the legs back underneath me, i also went like 5:40 pace for the last like 400 meters.. the last 2 miles were more of a cool down