Today I ran a total of 13 miles. I ran 8 in the morning, which consisted of doing my normal warm-up mile then 7X.62 mile intervals at 8.7 mph and 1X.75 mile interval at 8.7 mph, with a one minute recovery at 7.5 mph in-between each interval. By the time I was done with the intervals I was at mile marker 7.13, so I ran at 7.5 mph until mile marker 7.75, then increased to 8.1 mph and then ran the last .15 miles at 10.3 mph.
Then in the evening I ran 5 miles in 42:16. I ran outside. This was just an easy run. I had to get my haircut so I just ran to where that is done and, once done, back.
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