total time 56:25. heat was significant again but the goal was 9:30 pace with a water stop at 3 miles being the only stop. I accomplished the goal. splits 9:46, 9:27, 9:17, 9:18, 9:23, 9:14. average HR 121.
after the run I did some core. 15 lunges, 10 squats, 10 back extenders, and 15 push-up. was really sore after the first set 2 days ago so cut back the numbers.
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