Today I ran 4 miles in 27:25. The real test was to do 10X200 meters with a 30 second recovery in-between each interval. I was able to do the intervals at 11.0 mph (5:27 min/mile pace). That was difficult, and more than once my mind tried to talk me into backing off a bit on the speed. However, I just took it as two sets of 5 intervals.
Having so little time between intervals made this harder, but also easier knowing it would soon be over.
I also went on a 14 mile bike ride in the evening. Did it in 43:43.
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