Distance: 3.0 mi
Time: 28:00
Avg pace: 09:20 min/mi
Notes: Warm up: Jog 1.25 mi very easy; 7 Drills + 3 Strides (25 seconds each) Workout: 1 set: Run 1mi in 8:34Jog for 1:302 sets: Run 0.5mi in 4:07 ( 8:16/mi )Jog for 2:001 set: Run 1mi in 8:34Jog for 1:30 Cool down: Jog 1.25 mi very easy; Good Stretch
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