Notes
Approx 4 Miles run at tempo pace (around 9:30-9:40):
0:10:22 1.00 10:22 1.00 10:22 -181 158 (78%) 180 (89%)
0:20:21 2.00 9:58 1.00 9:59 -80 169 (83%) 177 (87%)
0:29:56 3.00 9:35 1.00 9:36 +41 178 (88%) 184 (90%)
0:39:34 4.00 9:37 1.00 9:38 -21 183 (90%) 185 (91%)
0:49:37 5.00 10:03 1.00 10:04 +6 181 (89%) 185 (91%)
1:00:44 6.00 11:06 1.00 11:07 +79 169 (83%) 180 (88%)
1:12:40 7.00 11:55 1.00 11:58 +189 177 (87%) 187 (92%)