Notes
(3 mile tempo+ 3xhills+ 3 fartlek (90) + cool)
today was a true ass kicking. my quads were still very sore from the anaerobic work on monday. it was frustrating to get destroyed like i did. the 3 mile was in 16:21 and i was off the back of the pack so everyone was going pretty quick. the hills were terrible even though there were only 3. i just couldnt lift my knees and i was shot aerobically. i staggered after and al almost pulled me. the fartlek i just let everyone go because i didnt want to completely bury myself.