Not sure what kind of these miles these were. '
i did a two mile warm up and then 4 miles I did 3 min fast with 1 minute at normal pace. I think the 3 min fast pace was around half marathon pace, comfortably uncomfortable - tempo pace I guess. I'm really unable to judge pace right now. I did this on my hilly route. Pleased with this run, although I need to leave out the 1 min slow downs. I think it ended up being this below -
2 warmup @ 7:20 pace
4 in the middle @ 6:15 ave pace - not sure where that puts the speedups but they must have been pretty good.
2 cool down @ 7:20 pace
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