I probably made these runs a lot harder than I needed to, I ran my morning run on this dirt trail behind my house, that is pretty hilly and loose dirt, it made running the set 6:30 pace quite difficult. I can't remember each individual mile (I'm sure there's a way to find out, I just don't know how), but I averaged out 6:31 mile pace.
After school I ran with David and we started at the High School and ran to swig, turned right followed this trail that led up to Devils Throne which KILLED my legs, and then went to the elementary school and followed the road back to the track. First mile 6:23, second mile 6:38, third mile (Devils Throne hill on this mile) 7:11, and my last mile was mostly downhill 5:38. So it ended at about 6:28 mile pace average.
Workout: AM- 4 miles@ 6:31 pace w/.5mile warmup and cooldown
PM- 4 miles@ 6:28 pace w/1 mile warmup and cooldown (including 4*100y strides)
Strength Training: None
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