Running tempo 22:00 [4] 3.5 mi (6:17 / mi)
7 X 800 intervals in the woods behind Thomas.
(3:05, 2:59, 3:10, 3:06, 3:09, 3:00, 3:05)
I'm not sure if all of those are correct, but they're close enough.
Running 36:00 [3] 4.0 mi (9:00 / mi)
Distance and time are estimated, but it was the trip to and from Schroeder for the warm up/ cool down.