Sorry I haven't been posting.
For Thursday I ran a total of 5 miles in 34:47. The assignment was to run a 5k after the first mile at a fast speed. I ran the first two miles of the 5k in 12:40 (the first of these miles was at a 9.4 mph or a 6:22 min mile and the second mile was at 9.5 or a 6:18 min mile, then I backed off the speed to 8.1 mph for 2 minutes and then went to 8.5 for the next two minutes. I finished out the last six-tenths of a mile at 9.5. My 5k time was 20:02 which is not as fast as I would like, but still decent. And I ran 2.6 miles of it at 9.4 mph or higher.
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