1 mile easy, 7 mile tempo. I started the tempo with 2 miles on the track, then 5 miles on the Wal-Mart loop. I wanted to do an 8 mile tempo, but had to cut it short. I felt great until last .25 mile, but then my left hamstring felt over-used or strained. Hope it's okay. Total Tempo Time: 39:03 Pace: 5:35 Speedstar
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