Ok good day today. Found out son is joining track. That'll be some good competition for my runs.
We did the intervels of 1 minute run 2 minute jog (think ill call it 1,2 intervels) 3 rounds with 5 minute warmup and cooldown jog.
We completed 1.5 miles after the 3 rnd and into the 2nd minute of the cool down.
So it was somewhere around 14 minutes.
I tried the POSE on this one and dam that is hard to get down. I plan to have my kids film the run so I get it down really well. I'd like to bring my time down so if I ever test on the mile and a half I go below 10 minutes.