13 miles on Murdock with a big group of ladies. I felt really good today after 2 nice and easy recovery days. My body really needed those recovery miles. Jen and I threw in a little tempo on the way back 6:37, 6:30. Not to shabby for the icy conditions. In my opinion tempo's this time of year should be more effort based with less emphasis on hitting specific paces. Overall the entire run was fairly swift after the first mile. 13.38/7:26 pace.
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