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snow fort

March 31, 2014 (Afternoon)

Exercise Type: Run

Comments:
ran in my cross spikes for the first time since hanover. also probably the first workout in spikes of the season. my calves were still kinda sore from saturday, and my body ached from running long in the slush yesterday, but this was a surprisingly good workout. not that long, and lots of recovery, so it's not that impressive, but i felt good and the hurdles were solid for the most part.
it was 3x (6,4,2,2) with 1:1 distance recovery and 5 min between sets. only the 6s and 4s were over hurdles. goal pace was ~73 for the longer intervals and ~32 for 200s. hurdles were at steeple positions, minus the water barrier, in lane 2, so times might have been a little slow)
times:
(1:51, 73, 32, 31)
(1:45, 71, 31, 32)
(1:45, 68, 30, 30)

cooled down through little italy, then went to lift. deadlifted a little too hard, so my back is hurting now. nothing too serious i think. i'll just take care of it.