4 mi. I couldn’t stay for the cooldown, but the regular workout was good. It was a mix of long and short intervals, which I felt good doing. I ran behind Tom M. for the first one, then kept a good pace through all the other sprints to keep between 4-5th among the guys.
1 mile warmup jog
1200m w/200m recovery
200m w/100m recovery
200m w/200m recovery
1000m w/200m recovery
300m w/100m recovery
300m w/200m recovery
800m w/200m recovery
400m w/100m recovery
400m w/200m recovery.
I’m healing and as long as I keep stretching, I’ll be good. I am concentrating on controlling oxygen debt.
drun4fun 