Today I ran 7 miles in 49:17. After the usual warm-up at 7.5 mph I ran 6X1000 meter intervals at 9.0 mph and 1X.75 miles interval at 9.3 mph with a one minute recovery at 7.5 mph in-between each interval. When I finished the intervals I was at mile marker 6.42 so I ran at 7.5 mph until mile 6.75 then increased to 8.1 mph and ran the last .15 miles at 10.2 mph.
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