3 mile warm up from mitchell to losey to girl scout to rabbit trail loop.
4 loops
loop 1 = 5 minute AT
loop 2 = 4x30 second surge, 1 minute rests
loop 3 = 4x30 second surge, 1 minute rests
loop 4 = 5 minute AT
2 mile cool down.
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I ran 7 miles on my own. I had a bad cramp in my calf last night that still hurt today during the run. Trying to stretch it out.
good workout, felt pretty strong. still have sore through and nasal congestion
felt fine today. the "west" leg on each loop was always recovery. got some good pickups in today, but at the same time, we kept everything under control.
weight room was rough today
9 miles total
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