Today I ran 6 miles in 42:52. I did my usual warm-up mile at 7.5 mph then did 10X400 meter intervals (i.e., .25 miles) at 9.3 mph, then 1X800 meter interval at 9.3 mph with a 1:30 recovery at 7.5 mph in-between each interval. I finished the last 100 meters at 10.6 mph.
In the evening I spun for one hour.
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