7x400m @ 65,64,64,62,66,63,63,59 with 1 lap jog rest.
2x300m @ 46 seconds. I ran all the intervals in road racing
flats with orthotics. My last 400m was in spikes and I ran
it sub 60 very easily. My achilles were feeling a bit sore
mostly due to the cold weather. I ended up finishing with
3x300m in training flats. I also did about 30 minutes of
heavy weight training. Finished with the foam roller and
rope stretching.
Later I created some nice recovery drinks. Pear, Bean, Carrot,
ginger, apple, and grape. Also I took two servings of my favorite
undenatured protein drink made from whey protein, cocoa, coconut milk,
and agave nectar.
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