total time 81:01. after 20 minute warm-up I did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1-1 when that was done I coasted for 1 minute then gradually picked it up until the end. splits 9:39, 9:31, 8:42, 8:36, 8:56, 8:52, 9:06 (only 3 minutes of up-tempo in this mile), 8:45, 8:55
bike ride for 30 minutes outside.
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