| Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes |
| Interval | 0.5 Mi | 3:16 | 3:16 | 6:32 | 157 | 162 | |
| Recovery | 0.34 Mi | 3:20 | 6:36 | 9:49 | 131 | 162 | |
| Interval | 0.5 Mi | 3:16 | 9:52 | 6:32 | 159 | 166 | |
| Recovery | 0.35 Mi | 3:22 | 13:14 | 9:38 | 134 | 165 | |
| Interval | 0.5 Mi | 3:17 | 16:31 | 6:34 | 161 | 168 | |
| Recovery | 0.32 Mi | 3:17 | 19:48 | 10:16 | 135 | 166 | |
| Interval | 0.5 Mi | 3:17 | 23:05 | 6:34 | 161 | 166 | |
| Recovery | 0.31 Mi | 3:17 | 26:22 | 10:36 | 136 | 168 | |
| Interval | 0.5 Mi | 3:07 | 29:29 | 6:14 | 164 | 176 | |
| Recovery | 0.32 Mi | 3:08 | 32:37 | 9:48 | 147 | 176 | |
| Interval | 0.5 Mi | 3:06 | 35:43 | 6:12 | 169 | 175 | |
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