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7:27 AM

11 mi


7:56 mi


108.2 lb
163 bpm
178 bpm
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On Fluffy; incline at ~1% due to plywood. Planned alternating 4 minutes at 8.8 (6:49) and 4 minutes at 9.1 (6:36). Turned out to be more than I could handle. After the first two segments, I jogged for 2 minutes, did another 4 minutes at the faster pace and 2 minutes at the slower, and then jogged for 4 minutes before going for 4x30 seconds hard (5:49 pace)/90 seconds easy

I'm still pretty happy with this - I got some good work in, and I know where my weakness is. I see more of these alternations in my future.

Breakfast was rice, hemp powder, birthday cake and salted caramel GUs, plus berry stroopwafel - sat well.

Breathing was good - Breo and Qvar.

Wore ankle braces. GCT pretty good at 48.9/51.1

Music was Zoltar - Subterrannean 927.