Ran for the first time in 10 days yesterday. Did a good 5.5mi with a buddy at 7:30/mile. I felt like I hadn't taken a single day off. My legs felt fresh.
Today, however, I did a long bike with the team.
10' WU
2x20' Tempo @ 2' Recover
3x (2' Single Leg, 1' Climb, 1' Hard, 1' Recover)
5x10' Tempo @ 2' Recover
10' CD
Ouch
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