Today I ran 9 miles in 1:01:41. I did my usual warm-up of 7.5 mph then did 6X1 mile intervals at 9.3 mph with a 2 minute recovery at 7.5 mph in-between each interval. I was at mile 8.35 when I finished the last interval and recovered at 7.5 mph for .15 miles. At mile 8.50, I increased it to 8.1 mph, then 8.6 mph at mile 8.60, and at mile 8.70 I increased it to 9.0 mph, then at mile 8.78 I increased to 9.6 mph and at mile 8.88 I increased it to 10.0 mph finishing the last 100 meters at 10.5 mph.
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