Why I Oughta!!!

Easy run on the virgin river loop. Felt a little sick to my stomach.

Track - The workout called for 4x(400, 800, & 1200) with 400 recovery.
Not feeling very well and I showed up to see what I could do. I did one set and when I started my second set my calves got very tight after the 400. I decided to run a couple more 400's to see if anything would change. There was no change so I shut it down to save my legs for the rest of the week.
400 (1:29 time/5:56 pace)
800 (3:15/6:24)
1200 (4:52/6:25)
400 (1:32/6:08)
400 (1:31/6:04)
400 (1:31)

Easy TM run for the first 4 miles. Threw in a progressive 4 min fartlek at the end of mile 2 and 3. Fartlek was 7.0, 7.5, 8, 8.5 mph for each minute. Ran easy between speeds of 6.5 and 6.8. Last 2.2 miles was running down the street and back in the heat! Averaged about 7:30 pace.

CrossfitCrossfit
Warm up of 1.2 mile run at 7:30 pace and work up of skills
Strength: Front squats: 4 sets of 3 reps (95, 105, 115, 125#)
WOD: EMOM
10 sets on every 1:30 of:
5 pull ups
10 push ups
15 air squats

Easy pace on the TM. Started the first mile at 6.7 mph and increased 0.1 every mile. After mile 8 I decreased speed 0.1 every half mile. It makes the time go by faster when I make little adjustments and goals. Ave pace 8:27

Easy run to work. Legs are a little tired from my 10 miler last night. Ave 8:12 pace