had planned to do 14x400 today but ran short on time so had to just do an effort based workout. Did fartlek for 6.5 miles with 4x3x2x1 on with 1 min off between reps and 2 min between the sets. Did 2 sets of that with a final 5 min on at the end after just a final 1 min set break. Estimated it to be around 4 miles hard. ran for a total of 44 min and 37 seconds for what was measured at 6.5 miles. which amounts to 6:52 pace overall with on and off included. felt pretty sluggish and legs were definitely tired, next week will be a much needed cutback week.weather was great! around 35 with light winds.
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