running intervals 55:00 shoes: adidas boston boost #3
warmup w drills at home, then track
4 x 800 @ 3k/5k pace w 3:30 rest 3:19, 3:20, 3:21, 3:17
5minR
3 x 200 w 2minR 39, 38, 39 stopped when i touched achilles and it was very tender
felt stronger, cool temps helped. bostons 9.5 a little loose (9's were extremely tight) so wore thicker socks, and laced tightly
11 AM
rock climbing40:00 [1]
Climbed 'road to nowhere', 'brick wall',' tears of frustration', 'flub factor' and 'klutzomaniac' among others. the great thing about climbing, though, is its a good strength and flex workout no matter what you do.