monday: lazy/off. booo...
tuesday: 4 mi. easy
wednesday: 7 mi!
2 mi. warm-up
3 mi. tempo (5:30/6:00/5:30)
2 mi. cool-down
i tried to drop the last mile of the tempo down to 5:00 after the first 1/2 mi. but that wasn't happening, so i was back up at 5:30 for the last 400... all in all great! it was my longest run yet, and my best workout yet - all in one!
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