7.0 on the treadmill in about an hour first 4 miles were first 0.75 miles at 8:34 pace then last 0.25 miles at 7:03 pace for each mile (felt really strong during the whole stretch, and the speed part didn't even seem that fast so I will probably bump that up to sub 7:00 pace next time) then walked 0.25 miles at 14:00 pace then finished with 2.25 miles at 8:34 pace and walked out the last 0.5 miles to cool down my left calf is super tight, I tried the foam roller after stretching but I just can't get it...... Got my prize today for being the 1st to register for the Josh Billings RunAGround triathlon! Woohoo!
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