Running intervals 36:03 4.85 mi (7:26 / mi) +23m7:20 / mi ahr:151 max:179
Track! With the noonies! Wow, that's been forever and ever. Since before WOC?
12 x 400 with Sanjay and Alejandro, part of Alejandro's master plan. I don't run into many people with such inflexible and proscribed training plans, he's a bit difficult, and believes trail running is bad training for road racing. Really? He has his workouts planned from here until early Dec. One includes 20 x 400, ug.
Anyways, this one goal was 80s 400s, with 200 roll-on. We more or less hit them, switching lead each time. Track was wet, so kinda sucked to be behind anyone else, on my not-led laps I just ran outside a bit. Legs felt fine, quads let me know they were being used, calves felt a bit sore afterwards.
Running warm up/down 12:13 1.26 mi (9:41 / mi) +61m8:25 / mi ahr:137 max:155
Soo didn't feel like this, was after dinner out with colloquium speaker, but buckled down, push ups don't do themselves...
3 x 14 pushups
3,3,3 x 15 hammies
3 x 20 dips