Notes
2 mile warm up and then 8-4-8 broken tempo run . first 8 min at like 6:39 pace, then 1 min walk/jog then 4 min at 6:17 pace, 1 min rest, then 8 min at 6:40 pace, 2 mile cool down. it was good, challenging at times but good. felt tired on the cool down and after the workout.