| Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes |
| Interval | 0.5 Mi | 3:09.9 | 3:09.9 | 6:20 | 160 | 165 | |
| Recovery | 0.25 Mi | 2:18.37 | 5:28.27 | 9:14 | 138 | 163 | |
| Interval | 0.5 Mi | 3:13.6 | 8:41.87 | 6:28 | 162 | 168 | |
| Recovery | 0.25 Mi | 2:26.83 | 11:08.7 | 9:48 | 137 | 165 | |
| Interval | 0.5 Mi | 3:12.07 | 14:20.77 | 6:25 | 164 | 170 | |
| Recovery | 0.25 Mi | 2:35.86 | 16:56.63 | 10:24 | 138 | 167 | |
| Interval | 0.5 Mi | 3:14.52 | 20:11.15 | 6:30 | 164 | 171 | |
| Recovery | 0.25 Mi | 2:41.92 | 22:53.07 | 10:48 | 140 | 169 | |
| Interval | 0.5 Mi | 3:14.31 | 26:07.38 | 6:29 | 164 | 170 | |
| Recovery | 0.36 Mi | 3:50.27 | 29:57.65 | 10:40 | 134 | 170 | |
| Interval | 0.5 Mi | 3:16.45 | 33:14.1 | 6:33 | 162 | 170 | |
| Recovery | 0.25 Mi | 2:58.79 | 36:12.89 | 11:56 | 134 | 168 | |
| Interval | 0.25 Mi | 1:27.08 | 37:39.97 | 5:49 | 162 | 172 | |
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