Notes
Distance: 7 km total
Duration: At 1/4 effort
just under 2 mile warmup, goal was 6x800 at 3:28 (about 7 minute pace), jog 800 for recovery, 20 minute cooldown
actual: 3:29, 3:27, 3:28, 3:28, 3:27, 3:16 (ran harder on last one)
tight left thigh (IT band and hamstring) from middle of workout