2 miles of warmup in the lab.
Workout (on track):
1 x 3200m tempo (85% effort)- 9:55, went through mile in 4:59 as planned and then sped up just a little bit. 3 minutes recovery.
8 x 400m @ 69,70,70,70,70,70,70,69 with 2 minutes recovery.
8 x 100m strides @ 15s a piece
4 mile cooldown out and back. =10.5 miles
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