8 miles, about half of pavement, half on dirt, with 10 x 3:00 at LT pace or a bit faster, with 2:00 recovery jogging after each. For an LT workout, I probably ran some of the repeats a little too fast at the beginning, because I was hurting by the 6th or 7th one. However, it was a good workout, and we'll see how the legs feel during tomorrow's easy recovery run.
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