10 min z1 run warm up
+
Row 2k @85%
Rest 4 min
Run 1 mile @85%
Rest 8 min
x3
(take 1/2 bcaa/carb in both breaks)
+
10 min z1 cool down run
07:33.3
6:38
07:31.6
6:35
07:28.4
6:26
First row was the only uncomfortable part.
Running felt great! First 200m were a little weird.
2nd 800m was much faster. Felt like I had a second gear.
Body is starting to feel comfortable moving this long. More happy that I was able to work this long without any cramping or anything.
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