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July 1st - 4 miles @ sub 6 minute pace

        24:32 @ 5:27avg @ 4.5 miles

    First actual quick tempo run I did this summer.  Goal was to run the 4 miles all under a 6 minute mile pace, which would mean finishing no slower than 24min.  I ended up running 4.5 miles instead and ran a time of 24:32, averaging 5:27 per mile.  My first mile though was b/w 5:10 and 5:20, a little too quick!  It felt good though, and I ran with a heart rate monitor, average of 177 for the run.  In a few minutes after I was right back down to 120 or lower, and felt like I could get in some more.  This was run in the morning, out Country Ridge and part of Baxter and back.