Notes
5 minute warm-up with a 20 minute medium tempo followed by a 5 minute cool down. work out mile splits are as follows:
5:58, 5:44, 5:46, with a little extra to finish the remaining time.
After the workout, did strides then went into the pool for a half hour of aqua jogging, 15 minutes with the jogger on and 15 minutes without it.