warm up 1 mile. impromptu speed. didn't have to run the last few days. And it was not a priority. ran 1 min on/offs times 6.5. Pace 9.8 mph for three and 9.9 for three. Last one 10 mph. Pulled my groin muscle after third one ( I was in a rush as we were leaving for phoenix, driving) and did not stretch. Had to skip running the next day as it hurt pretty good.