run: track 54:14  12.38 km (4:23 / km)
activation, 20min wu, dynamic wu, 40-50-60m in spikes, 80m in spikes
5x200m, 60s rec (@ 1k effort, in flats)
10min tempo outside
5x200m, 60s rec (1k effort, in spikes)
32.3, 33.3, 32.3, 31.9, 32.5
33.8, 32.8, 34.2, 32.1, 32.1
this was pretty good. was still feeling pretty tight when i woke up today, esp in the lower legs, but all things considered i was feeling good heading in. i'm glad it was an easier transition session, i don't think i was ready to try to hit any longer intervals. off track stuff was decent, worked well with EL; felt way better than tuesday but it was also warm as eff outside and we didn't run on any ice. on track stuff was fun, was hoping for 33's but still trying to figure out pacing. i led all odd #'s, so that 34 was my fault haha. the 2nd set felt much easier, so i was tricked into running a bit too relaxed on that middle rep. this time last year was right after i had a couple bad falls on the ice so i actually missed this weekend's session last year, so i'm already out ahead!