Notes
Tempo effort in the middle.
7:27/6:51 to warmup then 3.7 miles of tempo effort with splits of 6:12/6:25 (two hills)/6:12/ 4:25 (6:05 pace) final .73 miles. One recovery mile at 8:00 then up Broadway at 6:42/8:04/7:42/7:42 pace and 7:50 pace to finish up back to the gym.