Notes
mainly intervals of 0.5mi(7x) and 60sec, most recoveries 90-120sec some plus stop for water. Incl 2mi warmup, intervals in order 0.5mi 60s 60s 1mi 120s 0.5mi 60s 0.5mi 60s 60s 0.5mi 0.5mi 75s 0.5mi 60s 0.5mi. 1.8mi cooldown.
Times for 0.5mi and 1mi: 2:57 5:57(1mi) 2:57 2:56 3:00(hilly) 3:03(hilly) 3:08(wind) 3:04(wind).