Notes
Planned combo-workout of 4-miles straight @ T-pace followed by 4x .25-mile @ Interval-pace. Ran out of time and only got 3 of the quarters. Splits:
6:22, 6:10, 6:14, 6:10 & 1:24, 1:22, 1:22
One minute rest after the tempo run and 1-minute between quarters.
Ran on the Towpath from Thornburg Station. 3 miles south for warm-up, followed by 4 miles north to Valley View.