Notes
Walk-jogged 1 hour on the outdoor track mid-day, in full sunshine, no shirt. 21.5 laps total in lane 4 (423 meters per lap), 2.82 miles walking plus 2.82 miles of good jogging. Jogged 100, walked 123m first 10 laps, then switch to jog 123m, walk 100m. Guessing 23 seconds per 100m ave; started slower then got faster. Went back to work afterwards for two hours.