80% effort on the track

6.5 mi. I arrived early today since this week I should have 65-70 miles done. I did 2.5 warmup with Seth and Aldo, then the track intervals. Only 6 of us this morning, probably a good late summer week for people to take vacations…

2.5 mi warmup on Grandiflora Rd

100m w/100m recovery
100m w/100m recovery
800m w/200m recovery
200m w/100m recovery
200m w/100m recovery
200m w/100m recovery
600m w/200m recovery
200m w/100m recovery
200m w/200m recovery
800m w/200m recovery
400m w/200m recovery
200m w/100m recovery
200m w/100m recovery
200m

1 mile cool down jog

I ran more conservatively, not as close to Seth and Aldo as I would usually be. That’s ok, I feel my left leg in the back near the glute stiff when I start most runs, so I can use track to run fast-er not fast-est.

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