Notes
2 x 2 miles at 10k pace, rest 5:30 in between
#1: 13:37 (6:48 mi pace, 1.5 mi at 6:49 pace, .5 mi at 6:44 pace), HR=150
#2: 13:30 (6:45 mi pace, 1 mi at 6:49 pace, .75 mi at 6:44 pace, .25 mi at 6:35 pace), HR=157
[same HR at 2 wks ago but 5 sec faster on each segment]