Notes
1.2 miles warm up
4.4 miles = 35:02 = 3 min easy 4 min hard
*1st 2 4 min were at 6:44 pace but that kicked my ass so then did 6:58 for 2. Final started at 7:30 and worked down. I was SPENT. Slowed my recovs so I could try to salvage my hards.
.4 mile cool down to round to 6 miles