Gym morning, so I could sleep in :) 2 on the track. The sprinter man was back. He runs the track, but on the back straightaway he sprints. Drives me nuts. I pass him and then he kicks by me, I pass him, he kicks by me...just gets a little annoying. But, he kept my pace decent, so I won't complain. Then my friend Sara had me run a bit with her and I tried to help her a little with her form and gave her some drills to try. Helpful, but not a lot of workout :) Grabbed a TM. 8:35 pace (7.0) seemed Waaay too slow. Which is strange. Must've been hauling to keep passing sprinter man. So, I went to 8:00 (7.5) then did a progressive 2nd half of the mile ending at 6:19 (9.5). Repeated this twice. TT = 15:30; AP= 7:45 Ran one on the track to help Sara again (she went to do squats, then we were supposed to try running again), but she bailed and had to work. Back to the TM to finish up. First mile same progressive sequence with same AP for the first mile, then the last mile was a cool-down @ 8:35. Rode the bike for the next 40 minutes while I took care of some FB business...love multi-tasking. Stretched out the hip, quads and calf. Still a little tight, but thankfully not bad.
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