plan... run a hard mile with goal of 7:15. warmed up for 1.5 miles and then ran hard mile plus 1 mile home for total of 3.5 miles in my racing flats. Other 3.5 miles was in NB 1540
warm-up time 14:31... ran a total of 6 strides.
hard mile followed my prolonged cool down total time 53:21. splits 7:11.2 (first 0.4 was between 6:45 adn 7:00 pace then struggled to keep it 7:20 - 7:30 pace but last 0.15 got it back down to 7:10 pace... super sore after that), 10:15, 10:09, 10:18, 10:08, 5:21... happy with this as I made the goal. average HR 115
total bike ride 29:02. average speed 11.7 mph, average HR 96
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