Notes
13 minute warm up including 2x15 second stride and 2x10 second sprint, 8x1:00 @800-mile effort w/ 2 minute jogs, 11 minute moderate cool down with 2x15 second strides. Went balls out, one of the most painful pool sessions I’ve done. But this is the work I need to be doing to get ready to get back in track shape. Garmin says 4.3 mph, my highest ever, which means my cadence was hard and fast, which is good.