running intervals (ladder drill) 2:00:22 [3] 12.4 mi (9:42 / mi) +139m9:23 / mi ahr:136 shoes: hoka clifton 4 2E
did 30 minute warm-up, 38 minute warm-down
10 mns at 9:05 pace 2 mn. rest 6 mns. at 8:35 pace 2 mn. rest 3 mns, at 7:20 pace 2 mn. rest and then back up the ladder. felt good. legs a little rubbbery during warm-down but i also did a lot of leg work yesterday