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