Adarq.org

- supportive speed
-- warm up
-- 7 x [1 km @ 105% MP, 1 km @ 85% MP]
-- cool down
RPE 7.5, kept one in reserve (Rx was 7-8 reps) because it's suddenly warm and the water fountain i was relying on for hydration was not working. work intervals 4:14-4:16 and rest intervals 5:05-5:13. right hip started bugging a little toward the end. did this in AP4s, which do feel a bit weird but less so than when i did the MP run the other weekend.

leaving for colorado tomorrow, four days of skiing ahead! will run on the treadmill in the mornings before breakfast but not going to impose any structure, mostly easy and might do some intervals to make things less boring. back sunday and then

- specific speed
-- warm up
-- 8 x [3 min @ 106% MP, 1 min jog]
-- cool down
VMOs a little sore (?) and felt the left one during the later reps. not sure what that's about but no pain so not concerned. reps in 4:08-4:11, which is more like 107-108% MP at current estimate, but RPE was 6.5-7 tops, felt like i could have done the whole workout over again. maybe the altitude doped me up, i did spend the past week at ~3000+ meters!