Ran with Martin in the morning. Then ran at mcd in the early afternoon. After 50 minutes of drills and stretching lol(i vaguely participated- I really should do more because after light active stretching my hip flexors are a bit tired). So 2 mile wu then the 2 3200s. The first mile fo first one was quite accurate like 90/3:00/4:29/5:59 nice heh then 557 so 1156 total good. The TT ran the second one we started out a little too fast so it was 553 and then 554 for 1148 total. The effort was fine like just over 4 strides per breath which is good that it wasnt just straight 4/breath cycle. Also pulse was 150 or so after which is a little high i think but not awful. Figure max is hm 190-200 prob. Just a guess plus that was like 30 sec after so it was prob like 160-165 during the run. In the right area at least hopefully.
My heel is fairly sore which is annoying. The main problem spot is starting to increasingly become the heel just under the bump on the outside left. Keep stretching I guess. But the last 3 days have been quite good. No warmdown today I was lazy.
Mileage = 48 in 5 days I wont get to 70 this week obv because of the race- that is fine. Hopefully??!? I still have 4 runs left this week- Id like to run on saturday pm so think about what needs to happen at the race It depends how I feel tom and sat am obv.
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