july 7

28 mins 45 secs run in morning
avg bpm: 133

4 min reps in afternoon:

16 mins warm up

1st 4 min, avg bpm 165, avg pace 7 mins 28 secs per mile, 0.54 miles total
rest for 8 mins
2nd 4 mins, avg bpm 166, avg pace 8 mins 27 secs per mile, 0.48 miles total
rest for 8 mins
3rd 4 min, avg bpm 166, avg pace 8 mins 33 secs per mile, 0.47 miles total

15 min warm down