Wednesday
Speed workout with group
Ran 1 mile warm up
Few strides and knee lifts
Ran 3 mile time trial(soft trail) in 23:35( 7:51 per mile average!) a 2:05 improvement from last best of 25:40. Really surprise myself on that one. Great effort. Cool morning temps may ahve helped. Training strong for spring 10K races.
Core exc, planks, squats, lunges, stretching
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