Notes
1 mile easy
(9) .5 mile sprints starting at 8.0 mph and going up w/ a .1 mile slow jog at 3.5 mph in between
3:44 (7:28 pace)
3:41 (7:22 pace)
3:38 (7:16 pace)
3:37 (7:14 pace)
3:33 (7:06 pace)
3:29 (6:58 pace)
3:26 (6:52 pace)
3:21 (6:42 pace)
3:20 (6:40 pace)
TOTAL OF 4.5 MILES AT SPEED...31:49 (7:04 pace) (but with .8 miles walk in between)
finished with .5 miles at easy pace