AM- 4.25 Miles Then Gym- Back, and biceps 5x5s with a focus on range of motion on the wide grip rows. PM stuck at work, but did a workout on the track beforehand- Ladder: 4x100, 100 rest in between, 4x200, 100 rest in between, 2x300, 2x400 with 200 rest, reversed ladder with 400 rest in between sets, times: 5:20 pace for 400s, 5:15 for 300s, 34-38 for 200s, and 15-18 seconds for 100s Very hot outside, made it a challenge to do without my run group- hard to motivate myself. Achilles still tired. | 