Distance	Time	Actual Distance	Actual Time	Pace	Notes
1600	10:00	1600	9:09	9:09	Warmup
1200	5:15	1200	5:17	7:02	1200 PI
800	5:00	800	4:47	9:34	Rest
800	3:30	800	3:24	6:48	800 PI
400	2:30	400	2:36	10:24	Rest
800	3:30	800	3:24	6:48	800 PI
400	2:30	400	2:32	10:08	Rest
200	0:52	200	0:43	5:44	200 PI
100	0:45	200	1:19	10:32	Rest
200	0:52	200	0:42	5:36	200 PI
100	0:45	200	1:18	10:24	Rest
200	0:52	200	0:46	6:08	200 PI
100	0:45	200	1:16	10:08	Rest
200	0:52	200	0:48	6:24	200 PI
100	0:45	200	1:18	10:24	Rest
200	0:49	200	0:47	6:16	200 SI
100	0:45	200	1:19	10:32	Rest
200	0:49	200	0:47	6:16	200 SI
100	0:45	200	1:17	10:16	Rest
200	0:49	200	0:46	6:08	200 SI
100	0:45	200	1:21	10:48	Rest
200	0:49	200	0:47	6:16	200 SI
100	0:45	200	1:18	10:24	Rest
100	0:30	200	0:47	6:16	200 SI
100	1:00	400	2:11	8:44	Rest
100	0:30	100	0:19	5:04	100 S
100	1:00	100	0:41	10:56	Rest
100	0:30	100	0:20	5:20	100 S
100	1:00	100	0:44	11:44	Rest
100	0:30	100	0:18	4:48	100 S
100	1:00	100	0:42	11:12	Rest
1600	10:00	100	0:18	4:48	100 S
		600	2:20	6:13	Rest
10800		1600	9:48	9:48	Cooldown
6.75
		12700	66:09:00	8:20
		7.9375