Notes
HR controlled endurance run. Plan a route for 8 miles or use a treadmill. Warm up for 10 min running at an easy pace. Stop and stretch for a couple minutes. Restart and ramp HR to 145 and maintain 145-150 until you complete the distance. This will require slowing down to stay in the zone. It may seem too slow. Cool down by walking. Stretch your hamstrings, calves, and quads.
L calf and shin tight this morning, similar to strain from marathon training in May. L inner thigh/groin sore.
Biked easy 45 minutes for recovery, late start b/c of family activities.