Running intervals 47:56 [4] 5.74 mi (8:21 / mi)
College to the river and a lap warm up then:
Half a loop (0.47miles) at 6:14/mile
Quarter jog back recovery 2:20
Quarter loop (0.22miles) at 6:19/mile
Half jog recovery 5:15
Other side of the river:
Half loop (0.46 miles) at 6:28/mile
Quarter jog back recovery 1:45
Quarter loop (0.15miles) at 6:17/mile
Half jog recovery 5:06
Half a loop (0.49miles) at 6:30/mile
Quarter jog back recovery 2:16
Quarter loop (0.22miles) at 6:25/mile
Run back to college.