Notes
7mph first 3 minutes, then 6mph for 1:30, then 7mph for 1 min, rest at 6mph etc
Did this until 2.75 miles when bpm spiked to 174, backed off for easy 6mph
At 3.75 mile mark left hamstring tendon just above back of knee started aching some, lasted 2 laps then faded. this was also when I started feeling out of energy
Total 4.5 miles continuous, walked .25 to cool down
85% of run at peak bpm
I wanted & felt I could go to 5 miles, but since the hamstring pain backed it off.