Notes
2 mile warm up, 2 x 2.5 mi T with 1 min rec. 1st one: 6:22, 6:12, 3:05. 15:39 total (6:15.6 avg). 63 sec rec. 2nd one: 3:05, 6:22, 6:12. 15:40 total (6:15.8 avg). Total avg pace: 6:15.7. After 3 min easy, did 4 x 30 sec with 1 min recovery. Tough workout. Went better then I thought.