total time 1:59:56 after 30 minutes warm up I did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1
splits 9:26, 9:23, 9:19, 9:07, 8:58, 9:11, 9:10, 9:15, 9:09, 9:26, 9:16, 9:08, 9:07. I felt sore but tried really ahrd to not overdo it. during the ladder the up tempo was about 8:50 and the recovery time around 9:30 pace.
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