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I do traithlons so Iam running 3 to 4 times a week. During a sprint tri, my average is between a 7:30 to 8:00 min/mile. During weekly speed workouts I have pushed it as fast as a 6:14 min/mile for a mile split. just to see what I was capable of doing. At this point for me its better to do slower, longer endurace distance…
