Notes
it was the basic loop and the streets too at the end (after nine laps).
the problem was trying to mix walking and running.
first 4 laps (2 miles) were all running, then I decided to do this for next 5 laps (2.5 miles): 0.25 mile walk + 0.25 mile run (1 lap total) and so on.
BAD IDEA!!!!!!
never in my life did my legs feel this dead by the end of the workout. I ran out to the streets to add 1.5 mile to get total time up and then I had to walk most of the second half of that because my legs just gave in.
the walks were at 140-149 HR, the 4 laps cont. run was 149-150 HR, the second half of the running (interspersed with the stupid walks) 150-152 HR and I was still slower running than before the walks.