Hmmmm, I really hate getting up in the morning so much, but it must be done if I want to run happily rather than unhappily outside here! Just did :40 as that is what I think I would have done if I'd hewed to original plan and gone to Wednesday Night Run Club (it is better to run in the morning, evening running will overheat me in a way that makes it harder to sleep). Anyway:
:40 as :10 easy, 10 x (1:00 hard, 1:00 walk), :10 easy
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