This morning I met the group for a run. We started with a mile warmup. Then ran some long intervals, 2 x20 minute intervals at a 6-minute pace with a 2 minute rest period in between. I was hurting pretty badly. but managed to hang on. We averaged a 6:30ish pace for the entire run of 7 miles with a 1.5 mile cooldown to end.
Hit the gym for some back.
T-Grips - 4x15
Weighted Wide Grip pullups - 4x12
Barbell Wall rows - 4x15
Inverted Rows - 4x15
High rows - 4x15
Close grip pullups - 4x15
Side plank on a stability ball - 4x75secs