did 55 minutes of water running, 5 minute intervals "hard" (I guess) with 2 minute recoveries plus some warm up and cool down. nothing to gauge this technique against so I don't know what I am accomplishing if anything. we will find out in two weeks when I run the SLC half with no real conventional training for a 5 week period leading up to it! good thing the course is downhill. also 2 x 20 75 lbs horizontal leg press, 60 reps 55 lbs toe raises. and all the miserable stretches and stuff for PT.
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