Training: 7/11-7/13

Monday, 7/11: 1.5 hr skate rollerski (by gated community), warmup + 10x speeds (about 30-45 seconds)

Tuesday, 7/12: 1.5 hr classic rollerski (Terrace Hills), warmup + 10 VO2 max (2 min) intervals up hill

Wednesday, 7/13: 1 hr plyometrics (Popperton Park)

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