So I am at work. This is the first long run since before I was sick. I didn't have time to run it all at one time, so I split it up (11:45am and 10:15pm).
PM: 3.5 mi. W-U: BF 1 mi. Total: 3.5 mi. 43:23 min. (12:24 min./mi.)
I ran both warm-ups barefoot.
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