5.52 miles in 53:11 or 9:38/mi Avg heart rate: 148bpm, max heart rate 181bpm, max speed: 6:21/mile. This was interval training. I now believe that I can run a mile under 8 minutes with the wind at my back running downhill. On that interval, I ran .8 miles at a 7:29 pace. My worst interval (uphill, against the wind) was 9:16/mile for .72 miles. The rule between intervals was to get my heart rate down below 130bpm. Sometimes that took longer than others. It was 70 degrees and raining a little.
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