Notes
2 mile warm up
4 mile "wave tempo" = 29:35 (7:23 average pace)
3:45-3:30-3:44-3:28-3:55-3:40-3:59-3:32
plan was alternate each 1/2 mile 7:30 pace / 6:58 pace
yet couldn't hold it - slowed a bit
cooled down 1.25 miles (including walked .15 at the end of tempo)