| Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes |
| Interval | 0.5 Mi | 3:15.11 | 3:15.11 | 6:31 | 161 | 170 | |
| Recovery | 0.38 Mi | 3:35 | 6:50.11 | 9:26 | 134 | 161 | |
| Interval | 0.5 Mi | 3:14.9 | 10:05.01 | 6:30 | 163 | 168 | |
| Recovery | 0.34 Mi | 3:23 | 13:28.01 | 9:58 | 140 | 168 | |
| Interval | 0.5 Mi | 3:12 | 16:40.01 | 6:24 | 165 | 171 | |
| Recovery | 0.32 Mi | 3:22 | 20:02.01 | 10:32 | 138 | 168 | |
| Interval | 0.5 Mi | 3:15 | 23:17.01 | 6:30 | 166 | 172 | |
| Recovery | 0.35 Mi | 3:32 | 26:49.01 | 10:06 | 139 | 169 | |
| Interval | 0.5 Mi | 3:17.73 | 30:06.74 | 6:36 | 164 | 169 | |
| Recovery | 0.31 Mi | 3:19 | 33:25.74 | 10:42 | 138 | 170 | |
| Interval | 0.5 Mi | 3:17 | 36:42.74 | 6:34 | 163 | 170 | |
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