Notes
2.5 mi warm up
20 min tempo. no gps but map my run says about 3.36 mi (approx. 5:59 pace)
I tried mapping sections in conjunction with lap splits to see if we were cutting down like the workout asked. so for 5 min intervals were:
1) 6:23 - down hill
2) 6:13
3) 6:05
4) 6:32 - uphill
this obviously makes no sense seeing that the overall pace is sub 6... so take it with a grain of salt
*jog to 800m loop*
this was followed by 4x600m (rest = 200m walk/jog):
1) 1:45 - went out a bit quick in the first 200 but good
2) 1:47 - consistent
3) 1:50
4) 1:50 - fell off hard in the second 200 but wes carried me through the last 200 for a quality finish
1.5mi cool down