Tempo/Cruise Intervals. 5.39 miles total.
WU: 2 miles easy at 9:45 AP
Workout: 3 x .63 miles (~1K) with 1:00 min rest (hit 4:44, 4:33, 4:27), + 1 x .22 mi (1:33). Goal pace for the 1Ks was 4:27, so I only hit it for the last full rep and last half rep. It was really hot? That's my excuse. Total of 3200 meters in 15:17.
CD: 1.09 miles at 10:00 pace with 2 baby hill sprints and 1 15-second hill sprint.
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