Notes
Did this in the evening after helping coach take times for the workout friday afternoon. Tried to somewhat model the workout that the guys did today in the pool (6 mile progressive tempo then 6x400m). Did 10 mins warm-up then a minute rest, then 10 minutes progressive, then 6 x 50 hard on a 1:15 cycle, then a 10 minute cooldown or so. Felt pretty good. I know its hard to tell right now, but I still feel really fit even though I've taken almost 3 weeks completely off running now.