Cross Country (Interval Miles) 2:00:00 [4] 7.72 mi (15:33 / mi)
ahr:184 max:198 rhr:66 shoes: Brooks Adrenaline Gts 18 Runni
First interval miles!!
2 mile warm-up.
5 miles: PACE-HARD-PACE-HARD-PACE
12 min intervals, whatever time left over to rest (more like recovery run).
.65 cool down
Stretches