Notes
Up to 4.7 by 7 min. @ 1 mi sped up to 5.0 then back to 4.5 for 2 min then 7.0 and 7.5 for as long as I could go (less than a min). HR at this time was 178 so I'll take that as my max for now. Then ran rest 5.0 and slowed to 4.7 for last 2 miles. (2x BR at 4.2mi) (800c)