workout...

1 mi. warm-up
5 x 1000m (3:09 / 3:11 / 3:11 / 3:14 / 3:13)
1 mi. cool-down

it was hard, but pretty good.  i think somewhere around 3:15-ish might be my vo2max pace...

6.5 - 7mi. total on the day.