Thur: 9/17/15, farklek run, kbs

Early AM:

quiet time including bsf prep

then:
cold shower
joint mobility
foundation drills

in the PM:

15 min farklek run, hit hills hard

then: cool down
5 min walk @ easy pace uphill

then: later
4-3-2-1 2h press @ 2 x 20kg kb
4-3-2-1 dbl kb front squat @ 2 x 20kg
2 x 10/10 1h swing @ 20kg

then: cool down
relaxed stretching
band stretch for achilles and calves.

Notes:
weight: 198#
comments: probably should have just gone easy today but needed to blow off some steam as stress was high all day. Calf hurting a bit after run. Dumb move on my part. Long focused stretch post run and adequate cool down. Easy run/walk tmrw.