Morning- 1 mile warm up, 600, 400, 300, 200, 100 equal recovery. Times were 1:41, 1:03, :44, :28, and didn't time the 100 just did it by the clock. But 12ish high, 13 low. 1 mile cool down.
Afternoon- 3 miles (future run) :)
Cohesion 6 Miles: 3.00
Pure Flows Miles: 5.50
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