Today I ran 6.5 miles in 45:38. I did my usual warm-up mile at 7.5 mph, then ran 10X400 meter intervals with one minute of recovery at 7.5 mph in-between each interval. I ran the first 8 intervals at 10.0 mph, the ninth interval at 10.1 mph and the 10th interval at 10.2 mph for the first half of the interval and 10.5 for the second half of the interval. I did the final mile as usual.
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