8/1/2023
1:11 PM
6.8 mi
48:12.82
7:09 mi
Brooks Ghost 14
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4M Tempo (6:15 first mile then let it flow without forcing)
4-5 min jog, end at track
3 sets of:
[400m @ 80, 1:00 jog
200m @ faster, 1:30 stand + reset]
Easy until 10M total