Notes
Nice race setup for relay. Not planning on going all out, but got the fast twitches going. No real quad/hip pain and KT'd ankle and did just fine.Cold and humid.
2 m warmup
1 mile at 5k effort (around 5:45-6:15ish...) put me in a little O2 debt
2 x 400 hard effort.
1.5 mile cooldown
Felt stronger after the workout than before. Booyah!