AM - 7 miles easy on missionary, then met with trevor at the track and ran his warmup with him for another mile. 8 x 100m strides in trainers after that, first 4 trying to accelerate the first 30m, hit full speed the next 40m, then deaccelerating the last 30m. last 4 i mostly just ran hard throughout. timed those in 13.2, 13.7, 13.2, 13.0. jogged on the turf for 10
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