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4xmile 6x400 on the river. Started at 9pm cuz of the heat. splits: 5:24, 5:25, 5:32, 5:32 78, 77, 76, 75, 76, 68 took everything pretty relaxed. A bike rolled up by me on the last interval so I kept pace with it for a little while, which is why the last split is so fast.

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the other side of the river was filled with gnats

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ran with don

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felt horrible, trotted this one.

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felt pretty good. Rain cooled things off nicely.

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ran in the wiss with greg, bob, don, luke. Did 3 miles uptempo with bob, didn't feel great after that.

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felt great

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ran with don

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