Day 22

Did the Burm on the gravel with Red this AM.
rt underfoot little sore this am but after a good warm up and d-rom we left.
Started doing some pace style runs at 170-175 bpm.
Really felt like was able to maintain top speed - well 90% - did 1-1.5 min at steady pace, rest 30 sec or so, then 3-5 reps of that.
Then on way back did 30s on 30 s off x 3-5.
will include this MAP style stuff in some are days coming up in AZ.

One of the most beautiful mornings I have been out running with, honestly!
Saw An owl in flight, roosters at butterfield acres and sheep there as well.
Sun was barely up, not a piece of wind, stopped once and was devoured by mosquitoes!
breathing recovery was superb between sets, felt as if I could hold this for a while and for sure a sub 18 min 5K in store over time coming.

Tried to stay on my mid foot, felt nice to open it up and lengthen it out, might have to do this when alone without Red for a first little while in AZ.

Lunch time:
OHS x 5
(95 x 5 x 2, 115 x 5 x 2, 135 x 5 x 2)
+
4 rds for time:
7 OHS - 135#
20 cals Airdyne
15 L PUll Ups
(14 min)
- fun, could tell a little tired and low on glycogen as burning happened sooner than wanted as well as getting up for wod was low; maybe sleep, girls are sick, however, was OK and all good now to move onward into good running week starting with some hills tomorrow AM in Royal Oak, the old stompin grounds for me in my 5 peaks racing/CF beginner years...yippee