astym but my pt said i would be ok for speed. biked 25min before practice. did mile wu then workout was 2x400s 3x200s 4x100s all at goal 800 pace. hit 73 72 35 35 34 15 15 16 16. really felt like i was dying at the end but so happy i was able to do a whole speed workout!! afterwards my right soleous wasn't quite too happy with me, even on the bikes but icing rn so hopefully it'll be ok. biked for a total of 65min. did abs&hips
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