treadmill aftere 1 mile warm up did 1/4 mile hard alternating with 1/4 mile easy. started at 7.5 mph for first 2 (6.3 mph easy throughout) then next 4 at 7.6 mph, then up by 0.1 mph for each of the next 4. the alst lap was supposed to be easy and I started at 6 mph for the first 6 bars but the next 10 Iw ent up till I got to 8.5 mph. total time 52:35. splits 9:34, 8:46, 8:42, 8:42, 8:38, 8:14. felt really good.
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