2 miles warm up. Then switch shoes and jog two laps. Then 2x400,800,400 @ 2 mile pace with two minutes rest in between the 4 and 8 and 2:30 rest in between the 8 and 4. 3 minutes rest in between sets. Got 71,2:24,70,71,2:23,69. Air wasn't as bad and it was warm. Cool down 4 miles.
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