Notes
2 miles easy (actually till 20 minutes) then (12) 1 mile strides (goal was a 7:00 pace.... .14 miles or 229m or a 6:30 mile is 247m) and then a 1 minute slow jog in between...
237m
229m
245m
232m
235n
228m (7:03 pace)
237m
233m
250m
246m
252m
261m (6:09 pace)
total of 2885m in 12 minutes (6:41 pace)
range was 228m (7:03 pace) to 261m (6:09 pace)