Notes
2 easy miles
(10) .25 mile intervals with a .05 mile slow jog in between... (started at 8.5 mph and worked my way up to 9.4 mph)
1:44 (6:56 pace)
1:45
1:44
1:42
1:41
1:40 (6:40 pace)
1:38
1:38
1:37(6:28 pace)
1:39
ran a total of 2.5 miles at speed...16:48 (6:43 pace) with a .45 mile slow jog in between