I did a tempo run this evening. First I warmed up for ten minutes, then I ran for 20 minutes with a slightly increasing pace, the first ten minutes was at 6.1 MPH, the next five minutes was at 6.3 MPH and the last five minutes as at 6.5 MPH. Between each increase I paused for water. At the end, I sprinted, which lasted about two minutes and was at 7.5 MPH. Finally, I had a cool down for about five minutes.
Time: 40 minutes
Calories: 400
Distance; 3 miles
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