Took Pioneer Crossing to AF, made it a loop with Nug. Started out kinda slow but picked it up after everyone left, last 4 miles were sub-6:45 with a 6:23 last mile including 2 laps of speed changes. Average was 7:00. Not my favorite run because of all the cars and mostly sidewalk but I don't mind, we never really go that way. Did 20 min on the bike with 1 set of 1 on, 2 off, 4 on, 2 off, 1 on, 2 off.
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