Out to 7 mile mark up to 7.5 back to 7 then back in 7 Goal: 4 x 1 mile @ 7:00 Actual: 1-2=6:25 (3:10, 3:15) 5-6=6:30 (3:16, 3:14) 9-10= 6:17 (3:09, 3:08) 12.5-13.5= 6:25 (3:13, 3:12)