AM-13 miles with 2x3 miles at 10K-5K effort with 30sec rest for a change around. 1st at 10k, 2nd at 10k with focus on throwing the hammer down on the last mile. 85-95% mhr for 6 miles. 65-75% for 7miles.
PM-7miles easy-medium. 70-75% mhr.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Weight: 0.00
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