Recreational intervals (Intervals) 30:00 [4] 3.6 mi (8:20 / mi)
Warm up
3 x 1200M with 2 min rest between intervals
4:27, 4:18, 4:20
Cooldown
Ran with a compass and map in hand trying to practice planning a route while going at a fast speed. I think I could of gone 15 seconds faster on the intervals if I put the map down, but I was already having trouble reading the map while maintaining that speed