AM - 3 on the treadmill at 9.0 mph
AM2 - tempo on sandy. 3 mile w/u, 5 miles in 26:54(5:27, 5:29, 5:24, 5:23, 5:09). c/d for 11. tough run, it was muddy up there and had a few moments where i nearly went flying from losing my footing. luckily i never lose
noon - weights at the gym. had a knot in my right calf since the treadmill this morning, could tell during the tempo i wasn't doing it any favors but i didn't think it was serious. going to the gym i thought it'd prevent any leg exercises, but biking for a bit had me try and calf honestly felt like it loosened up the more weights i did. did 3 supersets of squats + box jumps, dumbbell lunges + scissor jumps, and farmers walk + step-hops. also some upper body and core.