| Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes |
| Interval | 0.5 Mi | 3:15 | 3:15 | 6:30 | 160 | 165 | |
| Recovery | 0.36 Mi | 3:19 | 6:34 | 9:13 | 128 | 165 | |
| Interval | 0.5 Mi | 3:11 | 9:45 | 6:22 | 166 | 172 | |
| Recovery | 0.38 Mi | 3:31 | 13:16 | 9:16 | 141 | 116 | |
| Interval | 0.5 Mi | 3:15 | 16:31 | 6:30 | 166 | 172 | |
| Recovery | 0.31 Mi | 3:11 | 19:42 | 10:17 | 145 | 172 | |
| Interval | 0.5 Mi | 3:15 | 22:57 | 6:30 | 170 | 172 | |
| Recovery | 0.32 Mi | 3:31 | 26:28 | 11:00 | 143 | 171 | |
| Interval | 0.5 Mi | 3:20 | 29:48 | 6:40 | 168 | 172 | |
| Recovery | 0.14 Mi | 1:32 | 31:20 | 10:58 | 157 | 174 | |
| Recovery | 0.12 Mi | 1:31 | 32:51 | 12:39 | 136 | 142 | |
| Interval | 0.5 Mi | 3:19 | 36:10 | 6:38 | 170 | 177 | |
| Recovery | 0.16 Mi | 2:11 | 38:21 | 13:39 | 152 | 175 | |
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