Notes
While my coach drank a gin and tonic from a folding beach chair and watched the Vandy/South Carolina game, I did a "track" workout: 10 minute warm-up, 4 x :90 (:60) [2:00], 4 x 30 m hill (fairly steep grass by Soldier Field), 5 x :90 (:60), 10 minute cool down. The :90 second intervals, I am estimating, were at about a 6 minute mile pace, the 1 minute recoveries were at a 10 minute mile pace. Hope you approve. Great workout. Guessing at the total distance but probably pretty close.