Today I ran 8 miles in 56:25. However, after my usual mile warm-up I ran a 10k in 42:23. For the 10k mileage I ran at 8.7 mph for first 4 miles, then 8.8 mph for the fifth mile and then 9.0 mph for the last 1.22 miles. The remaining part of the run I ran at 7.5 mph but ran the last .15 miles at 10.3 mph.
In the evening I ran 2.34 miles in 18:56.
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