10.0 mi. 50:00 5:00 /mi.

Half Eliptical, Half bike also very hard but slightly easier than Saturday

15.0 mi. 50:00 3:20 /mi.

Very difficile

4.5 mi. 34:00 7:33 /mi.

Definitely feeling it from the workout yesterday but I’m doing good 💯💯 6x 3 mins hard, 15 mins medium

3.0 mi. 21:02 7:00 /mi.

LETS GOO, first workout in around 9 months!!!!!!!!!!! did 0.5 mile warm up 7:15 then jumped into 400,400,800,400 all around 5:30-5:20 pace, and I must say it felt amazing to feel my lungs really burning because that sensation had become so foreign to me. I’m going to recover and Hoepfully race well at Lyons

5.0 mi. 37:12 7:26 /mi.

40 hard it was really tuff to be down there completely alone but I dug deep and stretched and lifted

2.5 mi. 30:29 12:11 /mi.

Eliptical workout but had to leave early so I only got 30 recovery 9 resistence

50:20

Bike

Did the ladder 1,2,3,4,5,4,3,2,1 mins at 1 min rest each with 10 min warmup and 5 min cooldown