Notes
1 accidental stride on the way back when I had to get across a busy street. I only did 2 of the planned 4 strides at the end because my right calf was tight during the whole run from the sciatica caused by the piriformis syndrome. I thought it would loosen up but didn't so I was scared to do the 110m strides at the track at 80% effort Coach put in the plan. I just did no particular length or duration here on our street.
I marked effort a little higher than a normal easy run because of the fast finish.