East Y. 9 mile treadmill fartlek. for then numbers people(myself included),
5 min ez(8:34 pace), 5 min 6:18, 4 ez, 4 at 6:15, 3 ez, 3 at 6:11, 2 ez, 2 at 5:56, 1 ez, 1 at 5:46, 1 ez, 1 at 5:46, 2 ez, 2 at 5:56, 3 ez, 3 at 6:11, 4 ez, 4 at 6:15, 3 ez, 5 at 6:18, cooldown to 9 miles.
next did 1 mile on indoor track with 10 strides. piddled around with weights after
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