Warm-up
Distance - 1.15 miles
Time - 8:36.02
Pace - 7:28.20 min/mile
Workout
1/4 mile repeats
1:21.75, 2:07.36, 1:34.11, 2:16.15, 1:38.87, 2:46.94, 1:41.34
1/4 mile tempo, 1/4 mile jog, with no stops
Cool-down
Distance - 0.97 miles
Time - 7:30.00
Pace - 7:43.80 min/mile
Total distance - 3.87 miles
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