15up, 5x(35on/60off/35on/60off/70on/120off), 18:30down
Going to try to start going off JD's book now. One thing he suggests is one new stimulus at a time, and the first one being R paced stuff (my super short summary). So I pulled a WO from early phase II and gave it a whirl (look familiar?), but just through trails so it was only effort based. Set interval timer to the seconds above with the idea that they represented 2-2-4 @ 4:40 pace and 2-2-4 @ 8:00 pace. In reality, likely slower on the R and faster than 8 on the recovery jogs, but that's the idea. Was planning to do 6 but it was too hot and I was feeling pretty dehydrated by 5 so I stopped there. Anyway, going to reread that book to evaluate if I'm moving in the correct direction and make sure I'm understanding things correctly, but for today I took advantage of being JACKED UP.