3 mile time trial track in 16:42 5:34, 11:12(5:38), 16:42(5:30)

5 miles total
1 mile jog, 4 X 75 speed drill, 3 mile time trial on the track hit 16:42
5:34, 11:12(5:38), 16:42(5:30) 1 mile cool down

4.12 miles easy, 32:09 (7:48/m)

Untitled by runperryrun at Garmin Connect - Details
4.12 miles easy, 32:09 (7:48/m)

Track 6 X 800(400 jog recovery)

Track with Jeff-1 mile warm-up, 4 X 75 speed drill, pacework 6 X 800 (400 jog rec) 2:44, 2:44, 2:44, 2:44, 2:44, 2:40-1 mile cool down.