work-out is on three different clock starts.
warm-up 2 miles in 18:42. splits 9:29 and 9:13. at 1.6 and 1.8 miles did a strider for 0.05 miles.
threshold 3-mile run total time 24:28. splits 8:08, 8:12, 8:08. average HR 136. 3 weeks ago did this run in 24:40.
coold down 2 miles total time 19:58. average HR 121.
core 40 lunges, 15 squats, 20 back extenders, 25 push-ups.
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