USU east bench. combo of a shorter tempo run at MGP with some intervals at threshold pace, not all out.
1 mile warmup. then 3 miles continuous at 6:21. then 5 x 0.5 miles with 90 second recoveries: 5:39, 6:02, 6:02, 5:57, 6:02 6:05 pace. then 1 x 0.65 mile @ 6:05. then 1 x 0.95 miles at 6:27. then 0.9 mile cooldown. my nike frees are need more duct tape.
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