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12:44 PM

11.6 mi


5:50 mi

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8 miles at MP, 20’ tempo (20:05)

First 8 in 47:43 (5:58 pace) and then turned it up on the tempo (5:33 pace). Felt really good aerobically today and was happy with how it turned it. Treadmill again and no incline because of the Achilles. Thought about it the entire time and worried it would fluster up but it stayed there as a minimal irritant.

Heat + eccentrics before and eccentrics after the wo and cd. Ice after



good man.