on hard pavement as the ran saoked my regular routes. total time 59:16. I was really sore from the plyometrics and totally clueless about the distance. a mile between 1.3 and 2.3 was 9:58, then the same mile between 3.7 and 4.7 was 9:43. At 30 minutes I went 1 minute hard and 2 minutes easy. I pushed the effort but it only resulte in 44 seconds faster for the return (turn around was at 30 minutes).
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