Notes
Looking at the schedule I forgot to do the 4x1 minute on 1 minute off, during my long run, so I threw it in here. I know, not the same at all, one is sprinting on tired legs, getting activation of muscle fibers I rarely use, and this is just activating ones I use most of the time, but I figured, better to do it than not do it. My left shin hurt quite a bit afterwards. I got a massage from M and it seemed to help.