Today I ran a total of 11 miles. I ran 8 miles in the morning in ~57:45. I ran my usual warm-up mile then did a fartlek run for the next 6 miles in just under 42 minutes, with speeds ranging from 7.8 mph to 10.3 mph, with the longest 10.3 mph run for .25 miles and most of the time I was 8.1 mph or higher. Then the final mile I ran the first .25 miles at 7.5 mph, the next .25 miles at 8.1 mph, and the remaining .5 miles at 7.8 mph, though I ran the final .15 miles at 10.3 mph.
In the evening I ran 3 miles in 23:53. Just an easy outside run. My goal with these is always to stick around an 8:00 min per mile average pace.
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