8.5 on the TM in 62 minutes. My sister had a sick baby and called to cancel our run. Heaven forbid I run alone. So instead I ran with a bunch of other sweaty people and made up a workout to not go crazy.
1-1-2-3-4-3-2-1-1-30-30-30-30
1 min rest in between, 30 sec in between the 30s, 8:27 pace.
Paces for the on's fell between 9.3-10.2mph. None of it felt comfortable and that 4 min was nearly my death but I figure one speed workout a week wont kill me. Or it might who knows.
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