This run was a lot harder than it looked like on paper. After the third interval I was wondering if I should do the next ones so I just went by the feeling that if I felt like I could do 2 more, I would keep going untill I reached 5. I finished feeling like I could have done one more.
10 min warm up, about 1.2 miles
5 X 7 min as 4 min hard and 3 min easy, about 4.6 miles
10 min cool down, about 1.2 miles
7 miles 55 minutes
The 4's were about a 6:50 pace while the 3's were about an 8:30 pace. The armswing is getting more and more natural. Thanks Mike.
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