total time 51:18. plan was to warm-up briefly then run 8:30 pace for as long as I could... around 3.5 miles I decided that at 4.5 miles I would try to run 8:15 pace... wasn't able to do it but the work-out was quite good anyway. splits 8:51, 8:26, 8:31, 8:35, 8:28, 8:28. average HR was 130.
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