Today I ran 7 miles in 48:20. After my usual warm-up mile I did 15X400 meter (quarter mile) intervals. I did the first five intervals at 9.5 mph, the second five at 9.7 mph and the third five at 10.0 mph with a one minute recovery in-between each. I then decreased it to 7.5 mph, my recovery speed, to finish out the 7 miles, but I ran the last 100 meters at 11.0 mph.
Afterwards, I swam 400 yards. The pool is a 5 minute drive from my work, so I probably get about a 10-12 minute rest period between the two workouts.
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