Started with Rebecca and ran up to timp park and turned and did a MP tempo down to the finish of UVM. Right off Rebecca was not feeling well and ended up just going home so I was on my own for the long haul. started easy and worked into a good grove this ended up being 7- 7:09, 6:44, 6:43, 6:49, 7:04 (climb by the country club), 6:53, 6:57. Felt pretty good, then I ran it all backwards which was hard cause it's all uphill but still managed to do a 7:45 pace then picked it up for the last 3 miles 7:15, 7:20, 7:20. 2:30/7:32 HiiT 45/20 4x walking lunge with 12lb in each hand walking side lunge with 12lb in each punch to upper cut with 10 lb cross over on knees 3-way biceps butt lift on floor
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