Track running 13:26  2.39 mi (5:37 / mi)
Track workout at the Arima track. 2x1 mile farlecks where I was doing 40 second 200, followed by 50 second 200. First mile was on pace, second was a bit slower. After that I did a hard 300- ended up being 48 seconds, then a 100 all out that was 13.6 seconds.