Warm up:
800 m run @ easy pace
Then: Benchmark
10 mile run, must complete in <80 min
Time: 79:46
Then: cool down
800 m run
Joint mobility
20 min kettlebell work
Notes:
Sleep: 5 hours
Weight: 205#
Nutrition: solid
Comments: this was done for completion, not for a best time so I just ran 8 min miles the entire time. Harder than I had planned but not to terribly difficult. Calves are only thing that is sore.
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