6/30/10 7:30pm @home
afpt prep - long run day
stretching:
left quad 30s
right quad 30s
groin 1m
left ham 30s
right ham 30s
left calf/hip-flexor 30s
right calf/hip-flexor 30s
jump rope: (warmup)
1m on
45s off
1m on
45s off
2m on
jogging (20m total)
17m16s - 2 miles
20m - 2.35 miles
followed by mucho leg/lower body stretches
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