Notes
[8 x 100m relaxed strides]. did not do. on my own. pushed sad away. either course was 4.77 km (7:04/mile) or 5K. they measured, so...but i'll go with 4.77 km til i see otherwise. kind of gave up at 11 minutes. and let guys pass on the last loop and right at the finish. wore the wrong top -- was way too hot for long sleeves.