Week 4- sprint tri training

Team Maven,
less than two weeks to go!!  We're almost there. 

Tuesday-

Swim: 
warm-up: yes, again- 25 yds with focus on relaxing and keeping body close to the surface of water (you should be looking down at the bottom of the pool with head in neutral and feel for your hips rising to the surface). Repeat 6x and rest for 30 seconds between each length of the pool.  If you can relax your neck to stay in neutral and keep your shoulders and hips up near the surface of the water, you're improving in your basics.
Pre-set: 25 x 4 with 1 min rest between sets
main set: 4x 75 yds with a 1 minute rest between each set.
cool down: 25 x 4 (repeat wm-up above).

Bike: 
warm-up: 10 minutes with emphasis on pedal stroke.  Easy gear (small gear in front, larger gear in the back)
Main set: 60 minutes- sustain aerobic zone pace (click on link).
cooldown: 10 minutes- bring heart rate down to 90-100 beats/minute

Wednesday-

Run: 
By now, your tolerance to run-walk will enable you to handle repeats of
a mile. 
Tip:  run with "quiet" feet.  Avoid stomping or pounding on the asphalt, which can be damaging to your knees, ankles, hips, and lower back.

Keep your cadence, regardless of speed, between 92-96 steps/minute.

Workout:
15 min fast walk warm-up.
Main set:
Run 1 mile x 3 with 3 min walk recovery between each mile (recovery means
you can either stop and rest or just walk for a determined rest duration. In this workout, walk easy for 3 minutes before you continue to the next mile).  If you need less or no time to recover, great!

Cross training:
Perform as many rounds as possible ("AMRAP") in 15 minutes of the following:
10 push ups, run in place for two minutes (again, light on your feet)
10 squats, run in place for two minutes
10 cross-fit sit ups, run in place for two minutes

Thursday-
Swim: 
warm-up: Swim 25 yds with focus on relaxing and keeping body close to surface of water.  (Keep your head in neutral.  Any time you raise your head/eyes to look ahead, you increase drag from your legs).  Repeat 6x and rest for 30 seconds between each length of the pool.
main set: 6x 75 yds (first 25 yds slow, second 25 yds moderate pace, second 25 yds slow) with a 30 second rest between each set.
cool down: 25 x 4 (repeat wm-up above).

Bike: 
warm-up: 10 minutes with emphasis on pedal stroke.  Avoid "mashing" the pedals (pushing down hard). You want to maintain an even, circular motion.
Main set: 60 minutes- build up to aerobic zone pace (click on link) at your own pace.  Try to find a route with a few hills on the course for the extra challenge (but, remember to switch to an easier gear while STAYING SEATED ON THE SADDLE!  Standing up decreases your efficiency on the ride and will make you more tired sooner! It should be your last resort if you absolutely can't pedal while on the saddle)
cooldown: 10 minutes- bring heart rate down to 90-100 beats/minute

Friday
BRICK Workout (bike-run):
Warm-up: (15 burpees, 15 jumping jacks, 15 squats, 15 mountain climbers) x 3
Main set:
Bike 15 minutes, run/jog 1 mile.  Repeat 3-4 times.   Feeling stiffness and awkwardness in the legs is very normal when you transition to the run!

Saturday- COURSE REVIEW AT RACE SITE IN HILLSDALE.
5:45AM-8:15AM. 
Why so early???  We're practicing race day simulation.  
The race starts at 7am.  You will have to get to the race by
5:30 am to start setting up and such (which means, you'll be
up ~4/4:30 am), so you need to practice what it feels like to
be up at those hours if you want to have an ideal race
(also figure, you'll have to have a little breakfast and take care
of toilet business as well before coming to the race!)

If you're on relay, it's still a good idea to come out early since
you'll have to get your race tags, timing chips, goodie bags,
and registration confirmed any way.
Bike: 5:45-6:45 am.
We will be starting on time.  PROMISE. Get your directions set
and your tires pumped beforehand!
If you are not present or ready to start, you can either attempt
to follow the course map yourself or
wait for us on one of the go-arounds since we will be doing multiple repeats
that hour to get a feel for the course.
AND, you can still make it over to Mavenaction bootcamp!

Run: 7:00-7:45 course run through (most likely, one run through)
If you want to run it earlier so that you can make it to Mavenaction
bootcamp, go for it! 
Transition clinic: 7:45-8:15 (Most relevant to the individual triathletes)
We'll review how to set up your transition area.
Bring: 
1 large and 1 small towel
goggles
sneakers
bike cleats
bike helmet
baby powder
sunglasses
Gu gel
filled water bottle(s)

Sunday- active recovery- choose one of the following single sport activities:
swim: 30 minutes (combo of deep water running or easy treading water)
bike: 45 minutes (easy gear)
run: 45 minutes (easy pace, 8 min jog/1 min walk)

Monday- Rest

Sprint Tri workout, week 2

Hope you survived week 1! We had a nice first-time group ride this past Saturday on 9W.

Join us again for the bike-to-bootcamp workout this coming weekend and stay tuned for the group course "rehearsal" we'll be doing in the next two weeks.

Tuesday-

Swim:  400 yds
warm-up: yes, again- 25 yds with focus on relaxing and keeping body close to the surface of water (you should be looking down at the bottom of the pool with head in neutral and feel for your hips rising to the surface). Repeat 6x and rest for 30 seconds between each length of the pool.
main set: 3x 50 yds with a 1 minute rest between each set.
cool down: 25 x 4 (repeat wm-up above).

Bike:  60 minutes- (seems like a big jump from last week, but more emphasis on warm-up.
warm-up: 15 minutes with emphasis on pedal stroke.  Easy gear (small gear in front, larger gear in the back)
Main set: 35 minutes- sustain aerobic zone pace (click on link).
cooldown: 10 minutes- bring heart rate down to 90-100 beats/minute

Wednesday-

Walk/Run: 45 minutes-
walk fast for 10 minutes, jog/run 8 minutes (aerobic zone pace), walk 1 minute. Repeat x 3. Try to keep your cadence (number of steps you run in one minute) between 93-95.  Cooldown walk for 10 minutes.

Cross training:
Perform as many rounds as possible ("AMRAP") in 15 minutes of the following:
10 push ups
10 bent over rows with dumbbells (12-25 lbs)
10 burpees
10 mountain climbers
10 jumping jacks

Thursday-
Swim:  550 yds
warm-up: Yes, this is really important, which is why I have to emphasize it- Swim 25 yds with focus on relaxing and keeping body close to surface of water.  (Keep your head in neutral.  Any time you raise your head/eyes to look ahead, you increase drag from your legs).  Repeat 6x and rest for 30 seconds between each length of the pool.
main set: 6x 50 yds (first 25 yds slow, second 25 yds moderate pace) with a 10 second rest between each set.
cool down: 25 x 4 (repeat wm-up above).

Bike: 40 minutes-
warm-up: 10 minutes with emphasis on pedal stroke.  Avoid "mashing" the pedals (pushing down hard). You want to maintain an even, circular motion.
Main set: 30 minutes- build up to aerobic zone pace (click on link) at your own pace.
cooldown: 10 minutes- bring heart rate down to 90-100 beats/minute

Friday
Walk/Run:  ~55 minutes-
walk fast for 10 minutes, jog/run 10 minutes (aerobic zone pace), walk 1 minute. Repeat x 3. Cooldown: walk for 10 minutes.

Saturday- Bike to bootcamp day
6:30 (sharp)-7:25 am GROUP BIKE Ride on 9W- out and back.
Meet at parking lot behind office building on 2460 Lemoine Ave.
(Lemoine/Washington Ave) in Fort Lee.

then, off to MAVENACTION WORKOUT!!!!!!

BRING A GU OR OTHER GEL, CLIF BLOKS, AND PLENTY OF
HYDRATION TO CONSUME BEFORE THE MAVENACTION WKOUT.

Sunday- active recovery- choose one of the following single sport activities:
swim: 30 minutes (combo of deep water running or easy treading water)
bike: 45 minutes (easy gear)
run: 45 minutes (easy pace, 8 min jog/1 min walk)

Monday- Rest

Sprint tri workout. week 1

Team Maven-
Thanks for your patience!

Overall program design for the team- we're doing our best to provide an appropriate beginner's level tri workout that incorporates a heavier emphasis on cross training and high-intensity interval training.  Your feedback is appreciated (too hard, too easy, just right). 

We really believe you'll have a much better first-time triathlon experience when your overall conditioning and nutrition are humming along at their best.

Where to Swim???
-Glen Rock Pool has a daily admission rate of $12.  Great pool.  50 yds (similar to race length).
-Paramus Munical Pool- daily admission of $20 as a guest (we have a few team members who are members there).  This is also a 50 yd pool.
-Maywood Pool- $10 admission as a guest (we have a few team members who are members here as well).  This is also a 50 yd pool.
-24 Hr Fitness- currently has a flat month-month rate of $80 for use of the entire facility.  This is a 20 yd. pool.
-Wyckoff YMCA- feel free to come as my guest for $10 and intro swim lessons by yours truly.  This is 25 yd. pool.

Training tools-

Heart rate monitor:
Using a heart rate monitor is very useful to have during training so that you can monitor your response to and progress during activity.  You can a get a decent one (Timex, eg) for a relatively low price on Amazon.com, and it will last you a long time. 

If you don't have one, not all is lost. Click on this target HR link, so that you can get a general idea of your aerobic range...this means you'll have to stop and check your pulse during activity, which can be a bit of an inconvenience.  The best way to take your pulse is at the wrist area below your thumb (radial pulse).  Take your pulse within 1 minute to get the most accurate reading. 

Bike computer:
Even if you never use it again after this race, the $20 investment will be a good one.  Track your mileage, your speed, time spent on the bike.  Better yet, if you own an iPhone, download the free Strava app.  Strava will track your bike metrics as well via GPS.

Here's the workout regiment for this week!!

Tuesday-

Swim:  300 yds (8 laps in a 25 yd pool or 4 laps in a 50 yd pool)
warm-up: 25 yds with focus on relaxing and keeping body close to the surface of water (you should be looking down at the bottom of the pool with head in neutral and feel for your hips rising to the surface). Repeat 4x and rest for 30 seconds between each length of the pool.
main set: 2x 50 yds with a 1 minute rest between each set.
cool down: 25 x 4 (repeat wm-up above).

Bike:  30 minutes-
warm-up: 10 minutes with emphasis on pedal stroke- if you have "basket" or clipless pedals, try pedalling with one leg only for 1 minute, then switching for total of 10  minutes.  Goal is to keep an even stroke with minimal forward rocking feeling.  Try this activity in every gear on the bike.  Use a stationary bike if you can't get on a real saddle!
Main set: 20 minutes- sustain aerobic zone pace (click on link).
cooldown: 10 minutes- bring heart rate down to 90-100 beats/minute

Wednesday-

Walk/Run:  40 minutes-
walk fast for 10 minutes, jog/run 8 minutes (aerobic zone pace), walk 1 minute.  Repeat x 3.  Cooldown walk for 5-10 minutes.

Cross training:
Perform 3 rounds of the following:
15 push ups
15 air squats
15 burpees
15 crunches
15 jumping jacks

Thursday-
Swim:  400 yds
warm-up: 25 yds with focus on relaxing and again keeping body close to surface of water. Repeat 6x and rest for 30 seconds between each length of the pool.
main set: 6x 50 yds with a 10 second rest between each set.
cool down: 25 x 4 (repeat wm-up above).

Bike:  40 minutes-
warm-up: 10 minutes with emphasis on pedal stroke- if you have "basket" or clipless pedals, try pedalling with one leg only for 1 minute, then switching for total of 10 minutes. Goal is to keep an even stroke with minimal forward rocking feeling. Use a stationary bike if you can't get on a real saddle.
Main set: 30 minutes- build up to aerobic zone pace (click on link) at your own pace.
cooldown: 10 minutes- bring heart rate down to 90-100 beats/minute

Friday (repeat of Wed workout)-
Walk/Run: 40 minutes-
walk fast for 10 minutes, jog/run 8 minutes (aerobic zone pace), walk 1 minute. Repeat x 3. Cooldown: walk for 5-10 minutes.

Saturday-
6:15 (sharp)-7:20 am GROUP BIKE Ride on 9W- out and back.
Meet at parking lot behind office building on 2440 Lemoine Ave.
(Lemoine/Washington Ave) in Fort Lee.

then, off to MAVENACTION WORKOUT!!!!!!

BRING A GU OR OTHER GEL, CLIF BLOKS, AND PLENTY OF
HYDRATION TO CONSUME BEFORE THE MAVENACTION WKOUT.

Sunday- active recovery- choose one of the following single sport activities:
swim: 20 minutes (combo of deep water running or easy treading water)
bike: 45 minutes (light gear)
run: 45 minutes (8 min jog/1 min walk)

Monday- Rest

Best treatment for "Runners' Knee" aka IT band syndrome, Part 1

IT band syndrome or "runners' knee" is quite common in the athletic community and particularly with runners. Patients often complain of pain on the outside of the thigh or near the outside of the knee while they run or after sitting for a long time (aka the "movieogers' sign).

Anatomy
The "IT" band or iliotibial band is a long stretch of connective tissue that runs from the side of your hip down the side of your knee, anchoring just below the side of the knee cap. It's a very sturdy length of tissue and provides a great deal of stability to your limb particularly during dynamic activities like running and jumping. The gluteus maximus and TFL muscle (tensor fascia lata) attach to the IT band with the TFL located at the very top of where the IT band originates.

Causes of Dysfunction
Tightness of the hip flexors, TFL, relative weakness of the hip external rotators (glutes, eg) and quadriceps (VMO) can contribute to a tight IT band. Hyperextended knees may also cause more stress on the IT band, causing it to be more stiff and painful. Without addressing these regions and correcting the biomechanical and movement faults through specific strengthening, neuromuscular re-education, and flexibility exercises, it is almost meaningless to do things like friction massage or foam rolling, since the heart of the problem has not been gauged out yet...allowing the problem to return quickly.

Treatment
The treatment approach to IT band syndrome is multi-factorial from a physical therapy perspective. Deep friction massage, rolling on the foam roll, relative rest, and IT band strapping are important mainstays in treating the SYMPTOMS, however, we must first address the aforementioned causes before deciding on what approach would be most suitable. So.....

WWMD? (What Would Maven Do?)
For runners and triathletes in particular, we have to look at a few things with a finer lens.  Running form can be a telltale sign of IT band pain causation, especially for those who run "knock-knee'd".  Does the athlete's foot pronate?  Is an orthosis necessary (you say, orthotic, we say orthosis)? If an athlete bikes with his/her knees turned in, as some have been taught, there is a risk of stressing the IT band unnecessarily.  We always check a person's single and double limb squat, as described by Dr. Chris Powers from USC, and gain a lot of information about how much contribution gluteal weakness may be involved in an athlete's IT band pain.

In addressing a patient's IT band pain symptoms, we have found Jenny McConnell's IT band taping strategy to be particularly helpful in managing symptoms as well as velcro ITB straps. We usually tape or strap up the IT band prior to strengthening the knee to maximize the effect of the exercises while "quieting" the IT band from interfering with our treatment goals. Sometimes with chronic cases, using therapeutic ultrasound on a higher setting (1.0 MHz, 1.8-2.0 W/cm2) to improve elasticity of the IT band before exercises helps. Having the patient warm-up on a non-pain-provoking cardio machine (bike or elliptical, usually) before we start strengthening activities can also suffice.  

Exercises
Strengthening the gluteals is an absolute mainstay in treating the IT band.  Period.  Hitting up the glutes often gets overlooked by some rehab professionals continuing to use antiquated knee flexion/extension activities (they are important to include, but only a part of  the solution).  For a complete list of exercises we use at Maven, stay tuned.

Prognosis
Depending on how long the patient has waited to see a medical professional and how willing he/she is to limit the pain-causing activity temporarily, IT band treatment can take a good three to six weeks before symptoms begin to subside and a return to sport protocol can be implemented.  I can tell you from my own experience, the waiting period for an injury to improve is absolute mental torture more than it is physical pain at times. Can I get an AMEN?!

In the meantime, running in the pool, cross-training (including Mavenaction or CrossFit type workouts) at your heart rate in 80-90%+ range over a sustained period of time can be quite beneficial in maintaining your level of fitness for competition or training. 

Pre-race meal for a triathlon!

In years prior, when I was but a fledgling of a triathlete, I often made the mistake of overcarbing and/or overeating the night before, thinking, "Oh, I need to pack it in for the race (which was merely an excuse to go on a feeding frenzy)."  I was also 18 lbs heavier back then and a bit too cavalier about what I thought I knew about endurance nutrition.
Present day, many of you already know that my nutrition consists of an 80-90% vegan/paleo (yes, and I used to scoff at the mere thought of those vegans) with most of my day-to-day fuel coming from veggies, nuts, fruit, quinoa, brown rice (in small quantities), eggs.  I do eat meat, just more sparingly.  My dairy consumption is sparse.  Yes, I still consume quantities of "bad-for-you" food once in a while.

So, I've been experimenting with what foods work for me, and I'll tell you as well.  You have to figure out what works best for your body.  Eating for me has become a fun and quasi-experimental activity as I now pay more attention to how I feel and respond to different combinations of food, especially during and after training.
Jerry's Pre-Race Meal Axioms: 
1.  Never try to eat something new and different the day of or the night before a race.  Commonsensical, right? Wrong.  I've had one too many late night poop-attacks on the potty in the past resulting from adding new foods or consuming too much food the night before..what a God-awful way to get your race day started...as a sleep-deprived, dehydrated, anxious, and bloated mess! Ugh..please, Mr. photographer, no race day shots!

You really should be experimenting with food, relentlessly....but, months or weeks before your race. You never know which foods may really click (or not click) with your body until you try them out during a training run. As an endurance athlete, I never knew I would really enjoy being mostly vegan and less of a "carbivore".

2.  Eat for your race/event/training type. Fueling for a sprint triathlon is way different from fueling for a half-IM ("IM"= IronMan).  I do believe you should carbo load a bit more for the longer duration races (and of course, while racing), but consider adding higher quality sources of carbs like quinoa (which, btw, is actually a seed, not a grain), lower GI fruits, like apples, pears, berries, and foods that contain medium chain triglyerides (coconut, avocado, nuts, eg) to your nutritional regiment.

I've provided a typical morning/pre-race meal that has been working for me. I get plenty of fuel from the nuts, fruits, and veggies.  Timing is important, so I try to consume the following at least 1.5-2 hrs before activity:

1.  20 oz. water
2a.  20 oz. veggie juice (kale, parsley, banana, applesauce, berries, alkaline water, handful of almonds or sunflower seeds) blended in my Blendtec blender with a scoop of Vegasport performance protein and a cup of the MavenShake (of course), 1 tablespoon coconut oil
2b. (for longer workouts/races)  Handful of crushed almonds, 1 tablespoon of coconut oil, 1 tablespoon of almond butter, handful of flax seeds, handful of goji berries, 1 tablespoon of honey mixed and spread on apple slices
3. 3 Hammer endurolyte capsules 
4. Chlorella, curcumin supplements
5. Wait 20-30 minutes
6. Make "the deposit" in my porcelain bank. ;)
7. Get ready to take on the world!

What to do when you get hurt (PART 1: The P.R.I.C.E. is right!)

The P.R.I.C.E Is Right!

Man, I wish I had come up with this acronym. If Bob Barker only knew....

PROTECT- (I would add PREVENT...that's worth at least 10 cents)

REST- (active rest is key)

ICE- (not heat?)

COMPRESSION (squeezing out the juice)

ELEVATE (you mean, gravity can be your friend?)

Since common sense seems to flee even the most erudite amongst us when we're caught off guard, we'll be writing a mini-series on injury and post-injury management over the next few blogs.  If you're active, it would behoove you to read on, since you've probably been injured in the past and maybe in the same region over time.  Obviously, the guidelines I've provided are general, and always free free to email me if you have a specific concern.  

Some of the more common questions we come across as far as immediate injury and post-injury management are, "Should I heat or ice?" "Should I stretch?" "Can I still workout?"

Of course, seeking medical attention should always be on the forefront of your mind when there's severe pain...and not how the injury is going to affect your beachbody in the making!

Protect

This is a huge part of the initial recovery process.  Using immobilizing aids such as, splints, crutches, slings can be essential in getting you to recover quickly and give your body a chance to drive the necessary chemically-mediated responses to the injured region. Taping, such as Kinesiotaping (well, at least it looks cool) and McConnell taping (my personal fave for most joint or tissue injuries to the extremities) usually work great for temporary or short term use for a few reasons- one, to keep you mindful of your injury (and hopefully, hinder you from doing something dumb). Two, to support the injury during necessary activity in the acute phase (like walking...not running) and physical activity beyond the subacute phase (10-14 days post-injury).  Three, to help you gain some sympathy from your co-workers and/or loved ones (results not guaranteed).

If It Hurts, Don't Do It

Duhhh....Stop "testing" out the injured bodypart; if lifting your arm to certain point causes pain,  don't lift beyond that...I even amaze myself about how I obsess over trying to test out my fresh injuries (oh, I practice what I preach all right...).  When you constantly move a joint or contract a muscle that's been injured, you run the risk of prolonging the acute phase, which sets you back further from getting back to what you love to do.

Active Rest 

This means, avoid continuing the activities or movements that caused your injury, but doesn't necessarily mean you need to stop being active.  For example, if you sustain an injury to your ankle, it doesn't necessarily mean you can't do an effective upper body cross training workout (Click to watch...and yes, I have two stunt doubles performing in my stead.  Special thanks to John Kim and Dr. Taylor Lee).

Stretching?

Resounding "No".  Surprised? Avoid stretching during that first two weeks of an injury.  You won't give scar tissue the chance to start layering and webbing around the injury.  It's like picking at a fresh scab. Ouch.  After that two week time period, yes, definitely a graded stretching approach would be absolutely beneficial and necessary for healing and PREVENTION.

Ice or Heat or Both?

The general "medical" recommendation out there is to ice for the first 72 hours after an injury.  Apparently, there is a questionable benefit of using ice after this time period.  I disagree.  Being that the acute stage of a musculoskeletal injury is about 7-10 days, controlling inflammation is absolutely necessary.  I think it's good to mention here that inflammation itself is not a bad thing. We need that initial inflammation after an injury to get the healing process started.  In addition, guiding the inflammation to lay down scar tissue in a more orderly fashion (ie, more along the lines of the existing fibers and less haphazardly) is the first step in preventing future injuries to the same area;  I'll discuss this more in a future blog.   

So, when should I use straight up heat?  Like I said, I'm a big fan of icing long after the acute phase of an injury.  I reserve the recommendation to heat for people who have complaints of long-standing stiffness or muscle/joint aches not related to an immediate injury.  We've also recommended heat (like a hot shower or moist heat) modality just prior to stretching out in the morning or at night to get a little more flexibility into the area.  

Ok, when would I use both ice AND heat? There's debate on this, but we use it quite a bit at Maven.  In simplified terms, a heat-ice-heat combo works, theoretically, by inducing a compression effect on superficial blood vessels, which would allow for excess fluid in a swollen region to be resorbed by the lymphatic system; essentially, you're creating a poor man's version of a compression sleeve at the level of the superficial tissue.

Elevating the injured limb also facilitates this fluid resorption as gravity promotes the excess fluid to head back towards the heart. 

Compression (using the GameReady, for example) further expedites the reduction in swelling.  We frequently recommend compression garments as well. 

Anti-inflammatories

You should discuss with your physician what the best choices are for you regarding types of anti-inflammatories, especially if you're on other supplements or medications.  People often ask us if anti-inflammtory meds "mask" the pain.  No, they do not.  Some of the heavy duty pain-killers like Percoset, morphine, or Vicodain would be on that pain-masking level.  As with ice and active rest, anti-inflammatory meds (ibuprofen, acetomeniphen, diclofenic sodium, eg) have been shown to actually work on helping injured tissue lay down scar tissue in a more organized fashion.

When To Seek Immediate Attention

If any of these symptoms ring a loud bell for you, stop reading this blog and seek medical attention...NOW!

-burning pain

-pain that is constant whether you move or rest

-pain that wakes you up at night

-chest pain

-inability to bear weight

-numbness and tingling in any given area (especially the left arm)

-redness,warm or hot to touch, and swollen

-loss of bowel or bladder function  

Ok, that's enough for now.  Hope that gives you a few things to think about when you get injured.

Part 2: Eatin' for Healin', up next time....

Today's quick track workout!

15 min warm up:
1600m easy warm up
30 mtn climbers/20 burpees/20 jump squats/20 pushups/30 crunches x 1 round
50m x 6 striders

Main set:
100m sprint x 10:  (10 push ups, 30 jumping jacks after each 100m sprint)

NO REST

Pace: <5k

Rest 60 seconds after entire set complete

400m x 4: run 400m, then do 15 burpees, 30 crunches
Rest 90 sec after complete set

pace: (5k pace)

800m x 4:  

run 800m, then 90 sec active recovery

Pace: 10k to 5k pace. 

Attempted negative splits: 7:06/6:48/6:36/ (all out)- 6:06 pace

 

cooldown