am - easy 30 minutes, 3.6 miles
pm - 60 minutes total, 30 steady state tempo. It was pretty good we went over around foremaster passed the hospital. then up over foremaster onto riverside dr. then all the way up to harts, over to the running center, and back to school for 8.2 miles. the tempo was prime. we were usually around 6:20 pace. it felt just like fast but easy, except going up foremaster ridge.
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