Notes
BT: Tempo. Long warm-up. Then run 3 miles continuous at challenging pace and into HR zone 4 if you feel ok. Record average HR and time. Relax. Listen to breathing. Cool down well.
2 mile warm-up, 3 miles at ~8K effort (maybe a little closer to 5K effort).
Avg HR/Time for tempo miles:
177/10:18
184/9:58
188/10:00
Felt pretty worn out by the end of the 3 miles.