Notes
good lord... hard
5 miles regular : 7:30-7:45 pace, 5 miles of 30 sec fast, 2:30 moderate... 30 sec were maybe 6:30 and moderate was like 7, 6:46, 7:01,6:59, 7:03, 7:05 half mile jog and then 4 miles at mp: 6:56, 6:55, 6:51, 6:51 and one mile easy 8:22