20 minute brisk walk, targeted mobility work, 4 minute Tabata on Aerdyne.
The Tabata goes like this-
2 minute warm up (already pretty loose from walking and mobility work)
20 seconds flat out
10 seconds real easy
repeat for 8 reps/4 minutes
2 minutes easy recover.
Ran sprint intervals. usually done at the local High School track but tonight they had a football game going on. I went to the large parking lot of the elementary school which I know from measuring previously is very close to a quarter mile oval. There I did:
Two laps warm up
400, 200, 100, 200, 400, 100, 100
Two laps cool dawn.
The last two 100's were extra, still had some ya-yas to get out I guess.
Missed the a.m. heating pad stretch, did a longer p.m. session.