Notes
rpe 7-9. started run with legs feeling like cement. Calves and thighs sore. Especially calves...once again this is from tuesday long run. warmed up quickly and began fartleks at 17 mins...30,60,90,120,90,60,30secs each intrvl with 30 secs rest in between. followed by a 2min rest then repeat the ladder...well executed! a controled run! did not push too hard but it still was difficult.