Running9:13 0.77 mi (11:58 / mi) ahr:137 max:159 weight:179lbs
Jogging during 10-minute warm-up.
Coaching41:10 2.38 mi (17:18 / mi) +29m16:40 / mi ahr:135 max:173
Noah and Matt joined Sierra for her workout. They ran the course in segments, beginning and ending with 1/2 mile tempo efforts. For the middle two miles, I measured out intervals of different lengths which ended up being 3x440, 2x220, 550, 330, ~330, ~220, ~330.