I met Matt at the Dee to do a workout. We ended up running 3 miles warm up, 2 miles fast, 1 mile fast, 2 miles fast, 1 mile fast, followes by 3 miles cooldown.
Here are the splits for the 6 miles that were fast: 6:17, 6:17, 6:18, 6:13, 6:20, & 6:12.
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