Today’s Running Plan (Streak day 18!) #twit2fit

Apr 15
2009

Tempo! (on a treadmill)
0.0-0.5 mile: warm-up at 10′33″ / 5.7 mph
0.5-3.5 mile: tempo at 8′14″ / 7.3 mph
3.5-4.1 mile: cool-down at 10′33″ / 5.7 mph

Update for Actual:

0.0-0.5 mile: warm-up at 10′33″ / 5.7 mph
0.5-3.6 mile: tempo at 8′14″ / 7.3 mph (5 km at 7.3 mph)
3.6-4.1 mile: cool-down at 10′33″ / 5.7 mph

4.1 miles in 36′00″ or 8′47″ per mile

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