WU: 5min all FS
MS: 15x(2min easy:1min moderate)
CD: 10min
I stayed with the the plan but had to take some breaks in that MS because goggles would leak, head phones would come off or I just wanted a short water break.
All in all a good workout from which I will be sore I believe.
Base Run http://tpks.ws/RmVD
WU: 5min
MS: 30min all Z1
CD: 10min
This could be one of the most boring runs I have ever done alone. My Z1 pace is almost a walk because I have eliminated my base and need to rebuild.
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