Outdoor (track) run:
ITrain outdoor set 6, phase 1
33:11
(+ 0.5 miles to calibrate the Nike Ipod thing).
The Nike thing said I did 3.89 miles, but I think it was less. It was a hard workout, the last push to the 7/8 felt that hard in the heat but I'm sure I wasn't running much faster at that point than the 5/6 phase. Still, it felt good and was definitely a challenge to my normal steady-state runs.
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