Today I ran a total of 11 miles. First thing this morning I ran 8 miles in 56:28, hitting the 7 mile mark at 49:00. After the usual warm-up mile, I ran 3X1 mile intervals at 9.0 mph, 1X1 mile interval at 9.1 mph and 1X1 mile interval at 9.3 mph, all with a two minute recovery at 7.5 mph in-between each interval. When I finished the intervals I was at mile marker 7.15 so I ran at 7.5 mph for the next .70 miles and then ran the last .15 miles at 10.3 mph.
In the evening I ran 3 miles outside in 23:52.
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