Today I ran 11 miles in 1:19:17. I did the same run as usual for Wednesdays except I ran at 8.1 mph and did NOT increase the last quarter mile of each mile, but still did the one mile and two mile intervals starting at mile 5.0 with a half mile recovery at 8.1 mph in-between the two intervals. At mile 9 I increased the incline to .5% and at mile 10.0 increased incline to 1.0%. I finished the last mile as usual.
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