Notes
5-minute warmup pace...even with this, the first 1.61 in 6:13 pace...3.59 in 7:48 pace...slow almost half mile between and 100 metre pick up @ end. doing toe taps and calf raises to prevent shin from getting worse. felt almost normal today. Now! Just have to do 24.6 more miles in seconds less than that initial pace and we're in business!!