Had a bit of a stitch for the final two intervals, which slowed me down a bit, but fairly pleased with managing a pretty fast pace in rather warm weather.
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 35:08 | 4.2 mi | 8:26 min/mi | 185 |
| 2 × | 2:46.0 | 400m | 11:07 min/mi | |
| 1 × | 4:45.0 | 700m | 10:55 min/mi | |
| Average | 2:44.5 | 400m | 11:01 min/mi | |
| WU | 4:44 | 0.66 mi | 7:08 min/mi | 182 |
| 1 | 2:44 | 400m | 10:59 min/mi | 178 |
| R | 5:01 | 1100m | 7:20 min/mi | 190 |
| 2 | 4:45 | 700m | 10:55 min/mi | 184 |
| R | 5:10 | 1000m | 8:18 min/mi | 188 |
| 3 | 2:48 | 400m | 11:15 min/mi | 179 |
| R | 4:52 | 1000m | 7:49 min/mi | 188 |
| WD | 5:04 | 0.49 mi | 10:15 min/mi | 185 |