Notes
Not sure on the distance, but ran hard and felt great. probably best run this year, with the laps flying by (lost track of the lap count around 18 laps and didn't have a watch.) Believe I've lost about 3lb this year and would like to return it.
10 min warmup
Tempo 50 minutes around 6 or below (didn't have watch, but moving real quick)
Warm-down 2.8 miles at 20 min