"canal loop. pace up for the middle 3k, easy on the ends."
canal loop, out to the lock and back. flatter than the park.— a note
warm up
walk 5 min. leg swings, ankle circles. 2 strides.
the work
1.5 km
easy warm-up jog
get the breath in line
3 km
tempo effort
comfortably hard. chat in short sentences.
1.5 km
easy cool-down
spin the legs out
cool down
calf, quad, hip flexor. 45s each side. water.
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