~2.2k tempo, 4x150, 9x300, ~2.8k tempo, cooldown

Treadmill warm up

Pulling Ayla (part 2)

Pulling Ayla (part 1)

Morning Run

Legs haven't been feeling great. On the treadmill, I had to stop a couple times with weird pains. I want to take tomorrow off completely and I was ready to pull the plug on today's workout at any point. I don't try to plan my training around the rain, except that I don't like to do short intervals with long recoveries in the rain. That never goes well for me. Continuous efforts like tempo runs are fine, but not workouts like today's. Even without the rain, just from being cold, I felt my hamstrings starting to strain after rep #9 and when I tried to stretch it, I just felt more strain, so I called it there, which was the thing I was most proud of in this workout, because I wasn't too tired or hurting too much to continue, but it was the right decision. The 300's were not spectacular, I thought it would be easier to keep them under 50, but I tried to focus on the effort and staying relaxed and not worry so much about which side of 50 I landed. As best I can remember: 51.4, 50.4, 49.5, 49.7, 50.1, 49.4, 50.0, 50.1, 49.7 The effort felt much smoother and more controlled than the 400's I did last week.

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Nick Tsotu

~2.2k tempo, 4x150, 9x300, ~2.8k tempo, cooldown

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~2.2k tempo, 4x150, 9x300, ~2.8k tempo, cooldown

Treadmill warm up

Pulling Ayla (part 2)

Pulling Ayla (part 1)

Morning Run

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