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Sunday, July 9, 2017


run 5 mins at Z1 pace
30 sets of 
:30 run at 90% aerobic pace (just short of lactic - about 5k pace)
:30 50% recovery run
5 mins z1  cool down

I did not enjoy this workout. I still do not like running that much. 

not for time: 10 atlas stone over shoulder

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