11/29/11 (Tuesday) Run
Today I ran 4.5 miles in 32:18. I ran my usual warm-up for the first mile then did 8X300 meter intervals at 9.6 mph and 1X400 meter interval at 9.6 mph, with a one minute recovery at 7.5 mph in-between each interval. The 400 meter interval took me right to 4.5 miles.
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