Notes
Felt 3000% terrible despite 8.5 hours sleep last night. It was probably the last few days of no sleep catching up to me but on top of that it was hot, humid and the right calf was hurting from step 1 (ugg, scary). Decided to do my warmup, I still felt like crap so I called it off.
Squaw creek, was planning to do a 20 min Tempo (Saturday's planned run) rather than the high turnover work.
Training Plan Entry
Interval
some raw speedwork/turnover: 20x200@3k on 200 jg. Try and keep it consistent i.e. something like 40-42
alternatively Monaghetti fartlek