Notes
this is my long run - I'm trying out run/walk to rest the legs - my other runs I'll train under 145 HR. This is the plan until 10K training starts. I am going to up mileage after the December MUSCLE break.
I tried to keep up with the old lady who runs faster than me which was 50 seconds per lap = 9.5 m/m - somehow this translates into more distance than I thought and seems faster than I really run- although I'm really feeling the burn right now - next time I'll treadmill it for the distance.
I used Galloway 3:1 which is 46.2 minutes running at 9.5m/m = 4.65 miles and 15.5 minutes walking (I estimated 3.2 mph) for .82 miles