Longish run, with 2k warm up at 6:00/k then the whole HM course around Lake Vico in 1:36 and change, 3k cool down for a total time of 2:04:47. I would be happy just the final 4:47/k AP, but the HM with lots of rolling hills in 1:36 it is a real strong MP training run. In a week two good races, lots of good miles and two long days at work, overall everything was perfect.
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