Morning -- 4 miles moderate around town. Joe came with us for his last time before leaving for college. Afternoon -- Ran to 3 falls elementary for some speed work on the grass. We ran 4 min. race pace. 2 min. walk. 1 min. sprint. 2 min. walk. 3 sets of those and on the 2nd and 3rd sets coach started me way behind the others and had me catch them on the 1 min. sprints. Then ran back to the high school. Killer workout, I could hardly jog back to the high school afterwards. Ride -- 64
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