Notes
2.5 mile w/u; 3 miles at 6:15 pace then 10x400 at 5k pace w/ 200 r.i., then 3 miles at 6:05-6:10 pace. 2 mile c/d.
First three miles were like this - 6:11, 6:06, 6:09. (Ave. HR during these three miles was 162).
10x400 - 1:22, 1:19, 1:20, 1:20, 1:18, 1:18, 1:17, 1:18, 1:20, 1:16.
Last three miles went like this - 5:55, 5:52, 6:01. (Ave. HR during these three miles was 170).