treadmill. after 1 mile warm-up I ran half a lap hard and a quarter lap slow. I did 10 half laps 9 at 8 mph with slow at 5mph. 10th one was at 7.5 mph. then I ran 2 laps slow gradually going from 4.5 mph to 6 mph. I then did 3 more half a lap fast at 7.5 mph and slow as at 4.5 mph. I then ran slow until the end. total time 51:35. splits 9:59, 8:57, 9:11, 5:30, 7:41 (3 laps), 10:17
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