Last night I did running intervals with the local tri club in Squamish. There were 17 enthusiastic people out in the dark huffing and puffing their way around Valleycliff. Here's what we did and here's why my legs are J.E.L.L.O today:
Warm up run
3minutes at 5k race pace
2 minutes easy jog
7 minutes at 10km race pace
2 minutes easy jog
5 minutes at 10km race pace
2 minutes easy jog
5 minutes at 10km race pace
2 minutes easy jog
3 minutes at 5km race pace
2 minutes easy jog
3 minutes at 5k race pace
Cool down run
I forsee a hot tub session in my near future...right after masters swimming tonight in fact! Possibly followed by a "gentle yoga" session. I'll sleep like the dead I will.
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