running tempo 1:00:00 [4] 8.0 mi (7:30 / mi)
(sick) shoes: asics gel excite 3
15 min warmup
dynamics
workout 1 lap between sets
600- 2:15 400- 93 300-69
600- 2:15 400- 91 300- 63
400- 88 300- 64
15 min cool down
I want to get over this stupid cold so I skipped the last 600.
conditioning 15:00 [3]
"core pyramid": 5 push ups, 1 min core, 10 push ups, 1 min core, 15 push ups, 1 min core... up to 20 and back down finishing with 5 push ups