Thursday's Workout on Friday

Took a much needed rest day on Thursday and completed the assigned MAP training on Friday instead:

Run 5 min @ Z1

+

Run 30 sec @ 90% aer effort

Run 30 sec @ 50% effort x 10

(walk 5 min)

Run 45 sec @ 90% aer effort

Run 30 sec @ 50% effort x 8

(walk 5 min)

Run 60 sec @ 90% aer effort

Run 30 sec @ 50% effort x 6

+

5 min walk cool down

Did the run on a loop in my neighborhood. The weather was lovely, but the hills were a bit of a shocker after 9 months in Florida! I measured the loop at about 1.3k and I ended up doing about 6.8k total, including all the walks and warm up.