Notes
Lou's. 3 miles continuous, starting at goal race pace, and then dropping 4 seconds per 800m after every 800m section. Goal pace on the left, actual pace on the right.
3:10 - 3:10
3:06 - 3:05
3:02 - 2:58
2:58 - 2:57
2:54 - 2:50
2:50 - 2:37
The first few were pretty restrained but I let it out over the last 3 or so laps. Felt good.