18m@5:53 on the Murdock w/ Iain, Witt, Ward, and G-man. The latter 3 did a tempo the last 4-5 miles so Iain and I just did our own thing. Quick pee break at 5, quick water break at 10, quick stretch break at 15. It was tough and the right hamstring was a little tight but I feel great about the run and the whole week! Longest week I've done in probably 16 months! Splits: 6:13, 5:56, 5:47, 5:48, 5:55, 5:57, 5:54, 5:55, 5:53, 5:55, 5:50, 5:50, 5:53, 5:52, 5:52, 5:47, 5:53, 5:42.
Avg cadence: 180 SPM
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