11:00 warmup, 18:05 cool down for a little more than 4 miles. Workout: 16x400m w/200m jog rest (on track). 74,76,74,74,75,74,74,76,74,74,73,74,75,74,72,67. Jogged 200s were average of 51s. Total workout: 33:35. With warm up and cooldown got to a little more than 10 miles.
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