total time 54:22. warmed up for 1 miles then 1/2 lap hard, 1/2 lap easy until 5 miles. at 5 miles I ran 1/2 mile hard then recovery for 1/4 miles then 1/4 mile hard. initiall hard was 7.5 mph then 7.7 MPH for 3rd mile then 7.8 mph for 4th mile. ran the 1/2 mile below 8 minute pace.
splits 9:45, 9:09, 9:10, 9:02, 9:01, 8:15
|