47F, light drizzle; perfect! After 6 days off my calves felt fine. Kirsten went very conservative and started out with week #1. Very smart. I'm up to Week 3:
CFE WEEK 3
Run Intervals: week 3: 2x’s per week
4 Running drills:
Stable Arm Drill x 3
Carioca: 3 x 10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3 x 10 each
Wall Drill: 3 x 20 on each leg
1x through of:
4 x 90sec repeats @ 98 cadence
1 drill (choice)
1 x 6 minutes @ 93cadence
Here's the data:
| Interval # | Interval Type | Distance (m) | Avg Pace (/500m) |
| 1 | Time (1:30) | 295 | 02:30.900 |
| 3 | Time (1:30) | 278 | 02:41.700 |
| 5 | Time (1:30) | 253 | 02:58 |
| 7 | Time (1:30) | 260 | 02:52.600 |
| 11 | Time (6:00) | 877 | 03:24.900 |
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