total time 55:33. plan was warm-up 5 minutes then 1 minute up tempo 2 minutes recovery. Did this interval work-out in the heavy shoes but still felt ok. up tempo was 8:30 to 9:00 pace and recovery was 9:40 to 10:00. ran into the mom of one of my former patients and stopped at 41 minutes to talk. We talked for at least 30 minutes. I was pretty stiff when I started runing again. splits 9:23, 9:03, 9:14, 9:00, 9:29, 9:26. average HR 127.
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