Run/Walk 8 miles - Time Trial on track + 4 miles
On track: walk 1 lap, run 1/2 lap, walk 1/4 lap, jog ez 800m(2 laps),
4 acceleration gliders (1 lap), walk 1 lap - HR max 166, ave 112; cal 146
Run 1 mile fast - 7:48 - Max HR 162, Ave 149; cal 104
walk 1 lap, 4-5 acceleration gliders (1 lap), jog ez 800m,
walk 1/4 lap, 1/2 lap run; walk 1 lap - HR max 148, ave 118; cal 183
drive home
Run 4.1 miles with 30 sec walks after every 7:00 (3 breaks total)
4 mile time - 38:34 (9:39/mi)
HR max 152, ave 139; cal 455
6 min Walk cooldown
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