1/2 mile warm up, 3.5 mile T-run (25 minutes), 1/2 mile jogging rest interval, 3.5 mile T-run (24 minutes), 1/2 mile cool down. (8.5 mile out and back to MQP Church -- 5pm 45 degrees). The pace on the way out felt a bit strenuous, but the pace on the way back felt good. |