Started out very fast in the slight rain but last two laps were hard
3.41 miles
53:14
15:35 ave pace
15:49
15:39 = 39.88 two miles
15;20 46.07 three miles
170.4
12.2
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172.5 x 1 x 20, band pushdowns 4 x 15/15. 20 lb hammer curls 3 x 8
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