got after it today. hit the treadmill hard this evening, was frozen cuz of hiking all morning in the mountains near town. decided to drop a 4 mile tempo in the run to really get the turnover working. warmed up with a 7:17 and a 6:55, then hit these splits for the tempo: 6:02.5, 6:02.1, 6:03.0, 6:00.1 pretty easy to do steady pace on a treadmill, then last mile i bumped it up an extra tenth of a km.hr, 24:07 for the 4 miles, just under 6:02 pace, very good tempo, i felt pretty good throughout. finished with 2 c/d easy pace.
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