LM warmup (10 reps), 6.69 miles in 49:36, 7:24/mi, HR 157, with 3 mile warmup, 2 x Strides/Drills, Fartleks: 1 x 4 min on @ 5:51/mi/90 sec off. 1 x 2:12 min on @ 6:11/mi. Bathroom break. 2 x 4 min on @ 6:13/mi, 5:56/mi/90 sec off, 56 sec on @ 6:35/mi. PU/SU/Leg ladder (7/7/4) & stretching. Sunny and hot (85F+). Warmup okay, strides/drills okay. Fartleks not so much. First one on was hard but okay. 90 sec rest was probably just too short, as half-way thru the next one I was kaput. Didn't help that I had to make an emergency bathroom stop. Got back out and managed two more....third one was slow but didn't kill me. Fourth one felt like the original by the end. Started a fifth but just didn't have the mental willpower to gut another 2 out, so I chalked it up to the heat, not fully recovered from the 50 miler, and called it a day.
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