3 mile warm up (a square outside starting at Vasa and heading towards Troy's work. Vasa gym. 1/2 mile warmup. Ran the scheduled work out. 5/4/3/2/1 minutes on/off. LT 7:13, HMP 7:00 avg, 10K 6:46 avg, 5k (6: and mile paces with equal recovery. Ran 1/2 wu at 8:00 pace. Then ran the entire work out with out stopping until the last one minute on/off. Got water. Then ran 1/2 mile cool down.