10 slow, easy miles this am. I could have done more but did not want to push it.
This took an hour and 15 minutes approximately.
4 speed miles this pm - I want to do it in 22-ish minutes. This is *very* ambitious - we shall see.
*UPDATE*
Nixed the 4 miles - was in no mood to fuss around with my watch or time. Instead took my butt to the staircase and did 130 repeats which took 22 minutes. I actually lost a kilo in fluid in that time - so made sure I was well-hydrated after.
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