LM warmup, 8.86 miles in 1:08:44, 7:45/mi, with 3 miles warmup, 1 set Strides/Drills Ladder intervals of 1, 2, 3, 2, 1, 2, 3 minutes on, 1 minute off, 3 miles cooldown. Intervals were 1 (slight up - 5:25/mi), 2 (up - 6:13/mi), 3 (up - 6:38), 2 (slight up - 6:20/mi), 1 (slight down - 5:52/mi), 2 (down - 5:42/mi), 3 (slight down - 5:52/mi). 1 mile cooldown walk w/ dogs & stretching. Cool (60F) & breezy. Last nice day of fall for a while. Tired again this morning. Warmup okay, with a pit-stop at 2 miles. 1 set of Hudson style Strides/Drills after warmup was complete....okay, I don't quite get the sideways jumping jacks. First ladder interval was probably too fast, the remainder got pretty hard, especially the ones uphill. Felt leg limited on the 3 minute uphill repeat, but most others limited by O2 intake (read that as I was gasping for air badly). Aside from the 1st recovery interval, the remainder were a mix of walking and shuffling. 3 cooldown miles wasn't the easiest....fortunately, it was mostly flat or downhill.
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