10' @ half marathon effort + 5' jog + 5 x 2' On/Off @ 10k effort + 5' jog + 5 x 1' On/Off @ 5k effort
6:27 for the half, 5:50-6:00 for the 10k, 5:35-5:40 for the 5k
30'/20' down
Saucony Fastwitch 7 Miles: 12.75
Weight: 0.00
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