Well that P90X workout from a few days ago is still affecting my arms. Oh well, I do not need those to run so I am going to do some speed work at lunch. I was supposed to do a long run today, but I have too much school stuff to do.
Tempo Finish Run, 40/60 mins. Steady run in Zone 2 (8:00-9:00)until last 10/15 mins, where you build effort to Zone 4 (7:00-7:30) (HR 180-186). Walk to cool down.
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