running 49:08 [3]
Some "speed" work down on the drive, working on my "3 miles at 9 min pace" goal. Did a mile in 9:08 but then had to walk. Did some "pace intervals" for another mile - walk x paces, push really hard x paces, where x varied from 30 to 80. Need to figure how to get my watch to beep at me so I can do time intervals. It really took it out of me, but after walking a bit more was able to jog most of the hill home.