Track workout intervals 24:26 [5] 3.06 mi (7:59 / mi) +1m7:59 / mi ahr:148 max:165
Inverted ladder workout 3-2-1-1-2-3 laps with 45 sec recovery. Targeted a 8 min/mi pace.
6.12, 3.56, 1.52, 1.57, 4.07, 6.16
Legs still tired from weekend.
Trail Running warm up/down 12:50 [2] 0.85 mi (15:05 / mi) +2m14:58 / mi ahr:122 max:144
8 AM
Strength (Rec center) 20:00
Then over to rec center for quick ballistic work on the arms:
10 + 10 pullups full wgt
20 with 60# and 80# assist
40 with 100# assist
Ab roll x 5 plus 3 off my toes, but not with arms extended flat
Stretches
9 AM
Strength (Exercise class) 45:00 [3]
Group class with Ruthie. Pretty well toast with anything to do with my arms, but good ab workout.