Fri: 9/11/15, short chi run, recovery

620am: 

Streams in the Desert 

Homiletics (mark 1)

Journal 

Joint mobility

Foundation drills 

Cold shower 

In the PM: 

Warm up: 

4 laps in excelsior @ easy pace (8 min)

Dynamic stretch 

Then: 

4 laps @ race pace 

- 1:19, 1:26, 1:20, 1:25

- 2 sec off race pace

Then: cool down 

4 laps in excelsior @ easy pace (8 min)

Relaxed stretch (calf/Achilles focus)

Then: later 

1h swings @ 20kg

Calf raises off stairs x lots 

Cold shower