Here is my last quality workout (track) from last night: 2800 m warmup, 4 x 1000 m fast (splits: 4:01, 4:01, 4:01, 4:04 - I was on the right pace for the last repeat at 800 m, but I managed to lose 3 seconds in the last 200) with 400 m recoveries. 1600 m cooldown. Total: ~ 6 miles.