Today I ran 3 miles in 22:33. The first mile I warmed up at 7.7 mph but did the last quarter mile at 8.6 then 9.9 mph. I did the second mile at 7.5 mph with the same increase in the last quarter mile. I ran the last mile by increasing the first two quarter miles by .2 mph then every tenth of a mile thereafter and finished the last 100 meters at 10.5 mph.
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