| Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes |
| Interval | 1 Mi | 8:50.49 | 8:50.49 | 8:51 | 156 | 170 | |
| Interval | 0.25 Mi | 2:01.51 | 10:52 | 8:07 | 137 | 145 | |
| Interval | 1 Mi | 8:45.86 | 19:37.86 | 8:46 | 139 | 148 | |
| Interval | 0.77 Mi | 7:42 | 27:19.86 | 10:00 | 127 | 136 | |
| Interval | 166 Yd | 1:24.47 | 28:44.33 | 14:56 | | | ar few walked feet and other random few yards here and there |
|
