1 mile warm-up in the 137-149 bpm range. Then 3 miles in 147-157 bpm keeping a consistent progression with the last mile and a bit back down to 146-149 bpm cooldown. Felt good at the start and had no struggle in the 3 mile progression with the cooldown I was feeling a little ache in my right achilles so I slowed it down more so I don't feel completely bagged at the end of the run. Feel good post run with minor aches that will feel a lot better with the rolling stick.