Notes
First two miles outside... started to rain 1/2 mile into run. Took it inside to finish warmup on indoor track of another 1.1 miles.
TM for last part of warmup - 4 progressive striders then into intervals. TM at 1.5% incline for entire 6.15 miles.
1200m x 1 at 5:39 pace, then 2 min recovery jog
800m x 2 at 5:33 pace with 2 min recovery jogs
.40/.40/.50 miles at 5:30-5:27 pace with 90 second recovery jogs. 3.05 miles total of interval work
Cooldown