Notes
Reasonably good run. Legs hurt a lot at the start, so I stopped and rolled them, then did a 5 minute walk before starting over. At 5 miles they had tightened up again, so I got off and rode the bike for 10 minutes, then walked a minute or two and then ran the last mile.
w/u was .25 each 5.4-6.0, then 5 minutes each 6.1-6.4-6.1. last mile was 1 minute each 6.0-6.4-6.1