AM: run over to 5k from house, 5k race + some volume (a little under 14miles) - slow and hot this morning - 5k race - 18:57 - pretty awful result, felt awful, too. 2x1 mi. at MP after the race and then 6 mi. slow back home
PM: feeling much better - both outside and health wise. 2 mi. easy with dog and then 6 mi. 11xhills - 1.25mi. hills at LT
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