total time 55:11. didn't feel so hot but this workout went ok despite how I felt. 30 second fartlek every 3 minutes starting at 5 minutes. at 53 ran uptempo the last 0.25 miles. splits 9:26, 9:10, 9:13, 9:20 (stopped to talk with former stake president and was pretty stiff when I started back up), 9:04, 8:58. average HR 119.
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