Today I ran 8 miles in 55:17. After my usual warm-up at 7.5 mph, I ran 8X1000 meter intervals with a one minute recovery at 7.5 mph in-between each interval, though I did a 1:30 minute recovery after the first four intervals. I ran the first four intervals at 9.6 mph and the second four intervals at 9.1 mph. This was a tough workout.
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