A lovely sedate one, with intervals - I was slightly dreading them beforehand, only (a) if they really are horrible, you are doing them too fast and (b) if I accept that they might only be ONE gear higher than my regular sedate pace, it will go very easily. Have acquired hydration belt but also it wasn't as hot today - 50F and overcast, my absolutely ideal running weather (it is silly to talk about ancestral climate preferences but I do feel that my body does best in exactly this sort of weather!).
1:40 as :20 easy, 12 x (1:30 faster, 3:30 easy), :20 easy
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