Over 56:27; 7:16 pace; workout info below(on track)
6x 60 sec w/equal recovery, first 3 at tempo, next 3 at threshold; 1 lap recovery; 2 sets of 5x 30 sec w/equal recovery, first set at threshold, second set at CV; 6x 60 sec w/equal recovery, first 3 at threshold, next 3 at tempo.
Tempo pace and distance-6:24; 251 m.
Threshold pace and distance-6:05; 264 m. at 60 sec., 160 m. at 30 sec.
CV(critical velocity) pace and distance-5:50; 170 m.
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