Out/Back on canal--75 degrees --legs felt extremely rusty a full of cobwebs. Too much walking after each set. Water stops too. VERY humid and rainy. Shin feels way better.
TT: 1:20
AP: 9:33
HR: 168
Warm up 1.00 mi @ 09:41-11:04 min/mi (10:19)
2. Repeat 3 times
1. Hard 1.50 mi @ 07:45-08:37 min/mi (8:26, 8:18//8:23, 8:27//8:16, 7:55)
2. Easy 0.50 mi @ 09:07-11:04 min/mi
3. Cool Down 1.00 mi @ 09:41-11:04 min/mi (11:32, 10:31)
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