Still have the cold, but it isn't so bad and I'm still not coughing. 1/2 warm up. 1/4, 1/2, 3/4, 3/4, 1/2, 1/4 interval ladder with 1/4 mile jog/walk recovery. 1/2 mile cool down. Goal pace about 6:15 6:10, 6:12, 6:13, 6:14, 6:09, 6:04 All at or under goal pace, plenty good enough.
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