Notes
1 mile warm-up @ 8:43 (hr = 143)
2 miles @ 10k pace (6:58) - hr = 171
3 minute jogging recovery @ 10:00 pace - hr = 158
2 miles @ 10k pace (6:53 this time) - hr = 172
3 minute jogging recovery @ 10:00 pace - hr = 158
2 miles @ 10k pace (1st mile @ 6:53, 2nd @ 6:48) - hr = 172
4 minute jogging recovery (got to 8 miles exactly in 60 minutes) - hr = 156
1 mile cool down @ 8:27 - hr = 149