Notes
1 mile warm-up:
-- 8:35 (hr = 130)
5 tempo miles:
1st @ 8.2mph - 7:13 (hr = 152)
2nd @ 8.3mph - 7:08 (hr = 163)
3rd @ 8.4mph - 7:05 (hr = 168)
4th @ 8.5mph - 7:02 (hr = 171)
5th @ 8.6mph - 6:52 (gradually upped pace to 9.5mph for last quarter, hr = 174)
average pace for 5 tempo miles = 7:04, average hr = 166