500mix, 400drill, 20x25sprint w/ 5sec RI, 350pull breathe 5th stroke
tready run with intervals 1.5mile warmup, 4x1mile at 6min pace w/ 1% grade with .25mile RI, .75mile cool
long run at TL. legs tired.
ez run - cold out
3.5 loops at veloway
cruised the road bike to the veloway for a few laps. windy out!
quick run off the bike
core and upper body exercises after run
500mix, 400drill, 2x200paddles, 400pull breathe 5th stroke
steady pace run in place of tempo run. hot out - 90degrees.
ez run
planks, pushups, and stretch cords
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