7 miles in the heat, 100 heat index today, def wore me out. was gonna do a full ladder, 800, 1200, 1600 then come back down 1200 and 800 but the way back down i managed 2 400s. hit the 2:49, 4:14 for 1200, and 5:41 for the mile, then complete exhaustion set in and i was lucky to make it back home
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