run1:15:00 [4] 15.0 km (5:00 / km) shoes: Kinvaras
20 minute warm up the 2x14 minute tempo run with 4 minutes rest in between and then 20 minute cool down. Nice to be out in the burbs in cooler conditions. Felt strong, left knee/quad tightened up on the cool down. Had a chocolate milk for recovery and then drove to the cape.
run1:00:00 [4] 10.0 km (6:00 / km) slept:8.0 shoes: Kinvaras
15 or 20 minute warm up and cool down sandwiching 5*3:00 hard with 1 minute rest in between. Very hot even though it was early. Right ankle sore afterwards, left knee got a bit tight on the cool down. Intervals 3 and 4 were a bit weak but I pulled it together a bit for the last one. Lots of walking yesterday (MFA, errands).
run45:00 [2] 8.0 km (5:38 / km) slept:6.5 shoes: Kinvaras
Easy run to/around Danehy park. 10 barefoot hill circuits and some pushups/dynamic stretching in the middle. Calf still tight but not really painful. Did about 20 minutes of foam roller/trigger point when I got home.
Easy elliptical workout at MIT with podcasts... longest ever on a cardio machine by far! Did it instead of a long run to baby my right calf -which is feeling a bit better. I can actually stay in zone 1 on an elliptical, which is probably a good thing.