Notes
Unfortunately forwhatever reason, my watch refused to get satellite reception yesterday, so though I had it, there is not anything to upload.
They key part of the workout was 4 X 800 with a one lap jog recovery. I ran them in 2:55, 2:55, 2:50: and 2:46. Everything else was warm up and cooldown (or recovery laps).
I probably underestimating how far I ran, I'd guess the actual amount was somewhere between 6.25 and 6.5.