Rough day at the school, Liz didn't want me to run as the heat index was over 100. I needed the release. Dropped a few pounds while I slept and after the am workout. Run was still pretty sluggish but I did get faster (perhaps the frustration of the day fueled my running!). Anyway, 28:14 or 9:25 / mile. Splits were 9:29, 9:11 (some downhill and flat), and 9:35.
After dinner and re-hydration, 231.
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