November 8th, 2014:

Ran from home to Forest Park, clockwise loop around the perimeter along gravel path, then back home.  Decided to mix in a little fartlek on this - 2mi warm up and then ran 2mi / 1mi / 1mi / 800m all w/ 400m jog rest afterwards (including after the 800) and then had 2mi back to home.  Felt pretty good on these as tried to keep it around 6:00 effort on the on segments if not faster.  Got the wind and some good hills on the two 1mi segments. 

Warm up = 2 miles
----- 7:45 - 7:07 = 14:52 (7:26avg)

Workout = 2 mi / 1 mi / 1 mi / 800 m all w/ 400m jog rest
1. 11:58 @ 2 mi (6:02, 5:56 splits) -------- 2:06 @ .25
2. 6:03 @ 1 mi -------- 2:08 @ .25
3. 5:59 @ 1 mi -------- 2:19 @ .25
4. 2:56 @ .5 mi (5:52 pace) -------- 1:59 @ .25

Workout Mileage (hard running) = 4.5 @ 5:59avg (26:56) ---------- 1 mi @ 8:32avg (8:32 for total rest periods)

Cool down = 2 miles
----- 7:37 - 7:42 = 15:19 @ 7:39avg

Total Mileage = 9.51 @ 6:55avg