6.60 in 51:03 (7:44). Up to 300 West and back. On the way back I did 4 x 3 min on/3 min off. My "ons" were around 6:30-6:45 pace.
PM Lifted for 20 min and then did 2.50 easy miles on the TM. Really easy.
Kinvara Miles: 6.60
Black Launch Miles: 2.50
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