Notes
30 up w/ 4x1'/1' @ 250
4 x 10' @ Threshold w/ 3' easy - 220, 225, 230, 235
Down to 2hr
184W avg
Very solid workout but did not come easy. Was hurting pretty much every rep but got it done. Heel making some more progress. Its a very nice purple color today but I'm able to walk without a limp with just a bit of pain. We'll see if it can handle running later