Notes
7 miles - plan was for a simulated 10k race. Did 3.3 miles at race pace of 6:35 before cramping up. Took a jog for 0.3 then started back up.
First 0.79 at 8:00
Started up at 6:35 - ran it until about 4.1
Dialed back down to 8:49 until 4.3
Ran 4.3-6.0 miles at 6:40
Final mile - 6:35 until last quarter then accelerated
Estimated 10k time of 41:42 which included the 0.3 mile jog