Notes
15 min warm-up in Z1-2, then 15 min in Z3 and 5 min in Z4-5 followed by 7+ min cool-down.
Pace info:
warm-up: 14:22/mile (1.04 miles)
Z3: 12:14/mile (1.23 miles)
Z4-5a: 9:47/mile (.51 miles)
cool-down: 12:47/mile (.57 miles)
Mostly flat course - some moderate hills during warm-up/cool-down.