Morning run: track warmup then stretches and Arctic Circle. Ran with Ally and Michelle Green most of the way out. Perfect cool weather, running felt really great, not slow, but easy just breezin' along. Pushed it harder on my way back, so I went by myself. Knee was great until last 3/4 mile or so. Afternoon run: warmup, agilities and stretches, then out-and-back 4-miler to Green Springs balcony house. Kinda hot out (comparatively) today! First mile was same as this morning, legs got a titch tired once the hill started, but not enough to slow down for. On downhill back, knee bugged me a lot, tired-ish legs, but just coasted the downhill back. 10x100m striders when I got back - on the turf barefoot and it felt good. Lifted: 3x10 of leg curls (10), lat pulldown (4,3,3), leg press on calves mid,in&out (90), front and back abs (10), bench (55,45,45) and squats (95).
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