Track workout (Green Mtn HS) 1:19:42 [3] 4.01 mi (19:53 / mi) +120m18:11 / mi ahr:94 max:155 1c
To the track for intervals, but found it cold and windy. Decided to run around the forest trail to warm up. Came back and did some quarters with a 20-30 sec break between each. Started modestly and worked my way down to 2:13 for the last one.
Road Running47:09 4.02 mi (11:44 / mi) +18m11:34 / mi ahr:153 max:180
Pick ups with Joe on the rail trail. Six x 1/4 miles with equal distance recovery. Brand new running shoes and they cut up the outside of the ankle bones.
Warm up, stretch. Then workout with Adam. Strength combined with more stretching. Hamstrings tight from weekend. Squats on bosu ball Single leg squats off step RDL w/kb Rows on bench w/leg up Push ups off block Single arm pull down Sitting good mornings Sprinter lunges