Run 8 miles on Hines. There was water everywhere cuz of the rain, water over the road at Wayne Rd and just east of Nankin. I chose to stay on the Wayne road side cuz the road was closed to traffic.
Anywho...Some longer intervals which seem to really help me a lot. These are getting easier to do again so it may be time to retest.
Warm up 2 miles
3X1 mile (7:35, 7:25, 7:15) .5 mile rests
Cool down the rest of the time.
I didn't get a swim in since I was late comming home from work and there wasn't enough time to swim and then run while it was still light outside. We have an VCA audit tomorrow and needed to do some final equipment checking.
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