Run

1mi in 7:20
0.75mi in 5:40 (7:33 pace)
2:00 rest
0.62mi (1000m) in 3:55 (6:20 pace)
1:00 rest
0.2mi in 1:45 (8:45 pace uphill)
1mi in 7:05

Total: 3.57mi in 28:45 (8:03 pace including rests)