Notes
1 mile easy
(8) .25 mile sprints starting at 8.0 mph and going up to 9.4 mph with .1 mile slow jog at 3.5 mph in between
1:52 (7:28 pace)
1:45 (7:00 pace)
1:45
1:45
1:42
1:40 (6:40 pace)
1:39
1:42
(2) .5 mile sprints at 8.5 mph?
3:33 (7:06 pace)
3:27 (6:54 pace)
TOTAL OF 3.0 MILES AT SPEED...20:50 (but with .9 miles walk in between)
finished with .9 mile at easy pace