Notes
Work out today after a rough week last week dealing with the achilles and foot issues.
Did a 2 mile warmup outside, pretty cold out but at least it wasnt windy- 13 minutes.
Then did a 1,2,3,4,5,4,3,2,1 ladder on the upper shelf with equal rest. Was a very tough workout, couldn't imagine what I would've done if I had done it with only a min rest inbetween or half rest. Averages for each one were 5:12 pace, 5:18 pace, 5:20 pace, 5:22 pace, 5:24 pace, 5:24 pace, 5:20 pace, 5:15 pace, 5:08 pace. All in all, the total hard pace was roughly 5:18 pace and the entire fartlek averaged 5:40 pace. Rest was roughly 6:20-6:40 pace.
The air definitely sucked in there and my legs felt kinda awkward throughout- most of them were relatively smooth though and I didn't have to change gears or change form at all on any of them so that's good. Decent snapshot of what shape I'm in right now and a solid 9 miles of workout, so I'll take that.
mile cooldown back to Nick's house after I got done with the weight room after the workout.
Sleep: 8 hours