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Today's tempo run goal was 3 miles at a 7:25 pace, two easy miles to warm up and one easy mile to cool down.
On the three fast miles I managed: 7:22, 7:42, and 7:47 splits.
Not as fast as I'd like, although not too shabby. Still walking 30 seconds after every mile, and the walking is included in the times, hence the slower second and third splits.
Thanks to Run Less Run Faster and Jeff Galloway for all the tips on training. Marathon in 9 days!