AM easy 26 minutes (3 miles) / easy 16 minute warmup (2 miles) then 6 x 80 seconds (approximate 1/4 mile which is slightly uphill 1st 35 seconds) with full 1/4 mile recovery. Covered the three miles in 19 minutes (6:20 pace)...18 minute warmdown (2.25 miles)
10.25 miles...79 minutes of running
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