07/08/2017

run 5 mins at Z1 pace

30 sets of 

:30 run at 90% aerobic pace (just short of lactic - about 5k pace)

:30 50% recovery run

5 mins z1  cool down

I did not enjoy this workout. I still do not like running that much. 

then: 

not for time: 10 atlas stone over shoulder