Ran to work in 18:41, average pace 7:36/mile, and back in 18:22, average pace 7:28/mile.
The club track session was 400m reps. We missed the first one and I ran the second one untimed as a warm-up. Times on the rest were 1:17, 1:12, 1:11, 1:10, 1:12, 1:14, 1:13, 1:11. Max HR was recorded as 186 although that might not be accurate. Ran a couple of laps afterwards to warm down. Total distance was 2.75 miles.
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