Oooh! I made it - I did a hard run again. I did part of a hard run on Wed, but did full out.
10 min: 20s 9mph, 1:40 8.5, 2:00 8.2, 6:00 8
3 min easy
8 min hard - same pattern, but with 4:00 at 8 (and I except I had to stop and poop in the middle, so I'm not sure how to count that)
3 min easy
6 min hard - just at 8mph
3 min easy
3 min 8 mph
I measured my heart rate with the fingers on my neck, and got 174 20s after the last 3 min.
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