Thursday Workout

MAP Training

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 9

(walk 5 min)

Run 60 sec @ 90% aer effort

Run 30 sec @ 50% effort x 8

+

5 min walk cool down

Done in the rain! I was a bit of a hot mess with my timer App today, but got it done. Felt much better this week than last week on the MAP both during and after. Moved almost 7.5k total.