Before and after track plus drills and strides followed by stretching.
Track intervals 6:01 2.0 km (3:01 / km)
Borderline conditions 58F and blustery but needed to do some track as season starts early May- compression tights on and plenty of stretching. Plan was 8x200 @80-85% (36 sec per 200) with diagonal walk recovery. Maintained steady effort, did 2 more than planned and quit while I was ahead and uninjured:
36.2
36.1
36.4
36.3
36.5
36.2
36.0
36.3
35.8
35.5
Avg =36.1
Walking26:00 [1] 2.4 km (10:50 / km)
For the doggies.
Massage1:00:00 [0]
RPM as in Routine Preventive Maintenance; ready to rock and roll :-)