AM: 11 miles, with 4.5 fast. 4:00 minute timed intervals out and back with 2:00 rests followed by 2x30 second sprints. Paces- 5:10/mile, 5:05/mile, 5:01/mile, 5:02/mile, 5:04/mile, two 30-second sprints.
PM: 7 miles, 5k fast with 3x1 mile, 2:00 recoveries and a final 0.1 "sprint" at the end of the final interval. Spits- 5:51, 5:36, 5:36, 0:36. Sprint was more of just a continuation. Wasn't feeling it.
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