Felt better than last monday, I picked up the last 2 to the speed Daniels prescribes, probably should have gone faster earlier. Since I went into the workout cold I did some extra warm up.
6.5 miles 54:35 HR 145
1.5 miles warm up
8 X .25 fast .25 easy
10 min cool down
Next week I'll run more of the reps at R pace.
I screwed up with my swim time, I read the schedule wrong and showed up an hour late.
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