In the 7 days ending Dec 1, 2012:
running 21:30 [3] 3.42 mi (6:17 / mi)
running 21:30 [3] 3.42 mi (6:17 / mi) +20m 6:10 / mi
running 21:30 [3] 3.2 mi (6:43 / mi) +40m 6:28 / mi
Note
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