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December 5, 2022 (Morning)

Exercise Type: Run

Comments:
Looking for a 4 mile run coming off the 7 with the majority of it being easy except for the last .25(quarter) of each mile...
So just like when we do the .1 pickups at the end of each mile this is the same deal. Only much longer so you have to pace better!;)

But yea you are starting out at regular pace and when you hit .75 on the watch try to speed up to tempo pace (medium effort) until you hit 1.0...
Keep repeating until you hit 4 miles.

Up to you if you want to put down splits.
I just want to make sure you do it;)