Notes
Ran the entire workout on feel. Took the floating .5 mile jogging rest from 1.98 miles to 2.48 mile. The second mile was probably slightly faster than the split indicates. At the beginning of the jogging rest needed to pull up dramatically for the first 10 seconds to catch my breath. Not completely sure what the pace was but I would guess it averaged 6:45 for a half mile. The last 1.5 miles my legs were extremely heavy and the pace was extremely hard to hold. Glanced at my watch and was holding 5:45 which I couldn't sustain. Pulled up to I would guess to 6:20 ish for 5 seconds but then refocused and pulled through strong.