total running time 63:38. Plan was for 3 hard half miles. I warmed up for 2 miles (2 striders at 1.6 adn 1.8 miles) then went hard for half mile, recovery for 1.25 miles then second hard half mile. then 1.5 miles recovery followed by last hard half mile. then 0.75 mile cooldown. I had brief stops, off the clock, before and after each half mile. splits 9:20, 9:03, 3:33.7, 9:36, 2:29, 3:38.6, 9:44, 4:56, 3:43.9, 7:33. ave HR 123.
20 high knees and 15 back extenders.
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