Really played around today. I got in an hour of forward movement with 45 minutes of mostly running and about 15 minutes of walking. I did this over at West Valley College.
I had Danielle run a 3K simulator. The plan was to do it on the track but the track was closed for reseeding so we decided to have her run the tennis court loop instead. It's .66 a loop. She cruised two loops in 9:01, jogged for two minutes and then dropped the hammer for another .66 in 3:57.
So she ran 1.98 miles in 12:58. The course is challenging (hills) so she did very well. It indicates a 12:13 3000 meter run.