.5 warm, 3.75 at 143-150bpm, .5 cool - I started at a really slow pace at my target heart rate and got progressively faster through the first two miles of the workout. I think this was probably because I had eaten a large amount of fairly fatty meat for dinner within an hour of starting my workout. Somewhere close to two miles I plateued around 9:15min/mile and stayed there through the end of the run.
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