2.5 mile warmup 7:33 some fartlek intervals on the island with ~1 minute recoveries: 0.13 miles@5:27 pace 0.15 miles@5:33 pace 0.24 miles@5:39 pace 0.25 miles@5:19 pace 0.34 miles@5:51 pace 0.36 miles@5:36 pace 0.49 miles@5:41 pace 0.47 miles@5:53 pace 0.31 miles@5:42 pace 0.36 miles@5:32 pace 0.28 miles@5:39 pace 0.18 miles@5:28 pace 0.15 miles@5:42 pace 2.4 miles cooldown 7:42
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