Today I ran 4 miles in 29:30. I ran most of it at 7.7 mph (7:48 mile pace) with the last .25 miles of each of the first 3 miles run at 8.8 mph and 9.0 mph, but at 9.3 mph for the third mile. Then in the fourth mile I started at 8.1 mph and increased it by .1 mph at the quarter and half-mile mark and then every tenth of a mile thereafter, finishing the last 100 meters at 10.0 mph.
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