Had to switch the 4x800m with the 30 minute run. My brother and his fiance surprised me with a visit and could only fit in the 30 min. However, they're going to do a circuit workout while I do the 4x800m tomorrow :)
Ran somewhere between 3.2-3.4 miles in 29:10. So that puts the pace somewhere between 8:35-8:50ish. Felt good. Traps on surgery shoulder bit sore must be a knot or something.
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