Pace not great, but pleased with the consistency at least. Odd reps were in to the wind, hence alternating paces.
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 1:06:31 | 8.8 mi | 7:31 min/mi | 175 |
| 12 × | 1:28.5 | 400m | 5:56 min/mi | |
| Average | 1:28.5 | 400m | 5:56 min/mi | |
| WU | 21:57 | 2.84 mi | 7:43 min/mi | 160 |
| 1 | 1:30 | 400m | 6:02 min/mi | 160 |
| R | 1:00 | 100m | 16:05 min/mi | 172 |
| 2 | 1:27 | 400m | 5:50 min/mi | 176 |
| R | :56 | 100m | 15:01 min/mi | 186 |
| 3 | 1:31 | 400m | 6:06 min/mi | 182 |
| R | 1:04 | 200m | 8:34 min/mi | 186 |
| 4 | 1:28 | 400m | 5:54 min/mi | 182 |
| R | 1:02 | 100m | 16:37 min/mi | 187 |
| 5 | 1:31 | 400m | 6:06 min/mi | 190 |
| R | 1:07 | 200m | 8:59 min/mi | 187 |
| 6 | 1:27 | 400m | 5:50 min/mi | 195 |
| R | 1:01 | 100m | 16:21 min/mi | 179 |
| 7 | 1:30 | 400m | 6:02 min/mi | 167 |
| R | 1:05 | 200m | 8:43 min/mi | 178 |
| 8 | 1:26 | 400m | 5:46 min/mi | 177 |
| R | 1:08 | 200m | 9:07 min/mi | 186 |
| 9 | 1:29 | 400m | 5:58 min/mi | 192 |
| R | 1:09 | 100m | 18:30 min/mi | 185 |
| 10 | 1:27 | 400m | 5:50 min/mi | 194 |
| R | 1:11 | 200m | 9:31 min/mi | 182 |
| 11 | 1:29 | 400m | 5:58 min/mi | 192 |
| R | 1:14 | 100m | 19:50 min/mi | 178 |
| 12 | 1:27 | 400m | 5:50 min/mi | 196 |
| R | :21 | 44m | 12:48 min/mi | 189 |
| WD | 14:23 | 1.95 mi | 7:22 min/mi | 181 |