I did 3 miles tempo (8:15 pace avg) and then I did an interrupted run for the next 2 miles--ran hard 5 minutes and then did a set of crunches and oblique crunches before running another hard 5 minutes. I ended up doing 3 faster sections (so 4 sets of ab work) before cooling down. On my cool down I didn't much pay attention to pace, but it was at a moderate pace. Average pace: 8:09 (I stopped my watch on the interruptions).
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