8x200 strides this morning. Legs felt really heavy on the cooldown back to my house. Pm my legs felt absolutely amazing despite having hit 65 miles already
4x1500 (0.932 Miles) 00:03:58, Place overall: 1, Place in age division: 1
Slow miles
Fast miles
Total Distance
10.00
4.42
14.42
Pre-race 3.3
3 mile warmup
1500 - sit and kick kinda race. felt strong all the way through. Sat on the first guy for the first 1100 meters and then put 50 meters on him in the last 400 before handing off the baton.
cool-down 6x(3 on 1 off) - around 5:15 pace for the on. cooldown to 7.