Lunch time run - Part 1 of Double - 1mi. WU, 7mi. AT - MP was alot closer to MP today. Averaged about 6:30 pace. Cooled down a mile back to office. 9 mi. total - 60:30
6pm run - Part 2 of Double - Drove/Parked the car over at Mill Race park and WU about 1.5 mi. w/ some strides and went after some Strava Segments. First one is a hill + lots of turns for 1.1 miles LT (about 5k effort) - was still about 5 seconds slow of stealing this one - somewhere in the 5:30 range. The next Seg was a hard one that I knew I wouldn't get anyway and left to do after the easier one. 1.6 miles LT (about slightly faster than 5k effort to get 5:30 effort). Recovered and did 6 x strides - these were somewhere between mile pace and 90% max - controlled, but a bit painful. 7.5mi. total - 53:53
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