AM Total run time 1:15:36 Did a 7 mile tempo in my racing flats by my house with some 200 meter strides at the end. Mile 2 and 4 are uphill gaining over 100 ft. of vert, and the last mile drops about 100 ft, everything inbetween is relatively flat. I did a .95 warm-up, then walked around for about 5 minutes to make sure the blood was moving. Did 7 miles in 47:22 for a 6:46 avg. pace (splits were 6:48, 7:00, 6:46, 7:06, 6:40, 6:39, & 6:23). I took a 5 minute walk break, then ran for another 5 minutes before doing 4 x 200 meters with 40 second rest (splits were 40, 40, 40, & 39) Ran .72 for a cool down. Overall pretty happy with how I felt during the run.
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