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6:58 AM

12 mi


8:04 mi


106.2 lb
160 bpm
179 bpm
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On Fluffy - incline at 1.5 for warm-up; 1.0 for workout.

Was going to do 4-5x1 mile at tempo with 60 second recovery, which I set at 9.1 (6:36) as a cautious early pace before speeding up. As it turned out, that was a bit aggressive, so I stopped at 3 repeats (which ended up being a decent 20 minute tempo). Took full recovery, and then did 2 miles at marathon effort (7:08 pace) just to work the lower part of the aerobic system.

Breakfast was rice, hemp powder, smores and salted caramel GUs - sat well.

Breathing was Breo, Qvar, and 1 puff of rescue - breathing good.

Work ankle braces - L/R balance at 47.5/52.5 (more even for fast running)

Music was Zoltar Subterranean Podcast 930.