6 miles 56m20s

My legs felt like concrete and my hamstrings were tight to the point of screaming- the run was destined for greatness from the start.

warm up:
.5 mile @ 10:30 m/mile
.5 mile @ 10:00 m/mile
intervals:
.5 mile @ 8:27 m/mile
.25 mile @ 10:20 m/mile
.5 mile @ 8:27 m/mile
.25 mile @ 10:20 m/mile
.5 mile @ 8:27 m/mile
.25 mile @ 10:10 m/mile
.5 mile @ 8:27 m/mile
.25 mile @ 10:00 m/mile
.5 mile @ 8:27 m/mile
.5 mile @ 10:00 m/mile
.5 mile @ 8:27 m/mile
cool down:
.5 mile @ 10:00 m/mile