Sun: 11.7/58:24/4:59 The run home from work. Ran in the VFFs, feet pretty sore from barefooting yesterday, so couldn't really pick up the speed.
Mon: Rest/Rain
Tue: Bike 35K
Wed: Namban workout 1600/5:53 1200/4:14 1000/3:35 800/2:49 600/2:07 400/1:18 also 2/200 of 50 build up/50 sprint/50 slow down/50 walk and 2.8 of warm up/cool down. All in VFFS plus cool down BF! Surprisingly, arms really sore from final sprints. Total of 6K interval work plus about 4K light
Thu: 11.7/59:04/5:02 Right hamstring pretty tight. NFs
Fri: Rest
Sat 16K, didn't get time right, but probably around 5:20 pace. Not a great run, right leg quite stiff again, had to stop part way to stretch and felt better. VFFS
Total mileage: 49.4
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