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Notes

Well, except for the running, this whole workout was pretty much a gong show. Track was closed at 6, so after warming up I had to go back and figure out how to do this workout on the treadmill. Lost in thought, I consistently messed up my timing at the beginning at least and it took a while in the interval to get up to speed - this is why the paces on some of the 30s. The pace was there, it just took a few seconds. 30s at 11.6mph at 2% grade, 2m at 11.4mph at 2% grade.

Anyway, despite all that, it felt right ultimately and I feel great. Right hamstring is a little tight, and I refuse to roll, declined to stretch. Will do tomorrow after my shakeout. I like a little bit of DOMS.