Three miles at 9:13 and then .5 at 8:20 just to wake them up. Knee felt great but my legs felt "mushy" not strong at all. Lifted for legs Spin - Intervals 3 sets of 5 First set 30 second sprint 30 walk. Second set 30 second run 30 second jog. third set 30 second sprint 30 second run. We did 5 intervals in each set 3 minute rest and then did it all over again 3 times....I can't remember is there something this weekend I should be saving my legs for cause I sure didn't!
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