Notes
11 intervals after 1 mile warmup for a total of 6 miles.
rep Time speeds hr
1 3:00 7.0-> 7.1->7.0 113
2 3:00 7.0-> 7.1->7.0 125
3 3:00 7.0-> 7.1->7.0 127
4 3:00 7.0-> 7.1->7.0 131
5 3:00 7.0-> 7.1->7.0 135
6 3:00 7.0-> 7.2->7.1 138
7 3:00 7.0-> 7.2->7.1 137
8 3:30 7.0-> 7.2->7.1 137
9 3:00 7.1-> 7.3->7.4 144
10 3:00 7.3-> 7.4->7.6 147
11 1:30 8.1