Yesterday was a bust. I had a ton of work to do, with midday deadlines sufficient that I couldn't exercise in the morning; by the time it was early evening, I was dug deep into the fatigue hole, and I realized that the notional workout was just not going to happen.
Today has gone much better. I went to Andia's 9:30 class, and it was super. Unfortunately the sand volleyball was double-booked, so we did our workout on the track, but that's fine too. 20min warmup with dynamic stretches (ankle rotation, leg swings, etc.) and some form and conditioning exercises (running with high knees, butt kicks, Frankenstein walks, etc.). 10min core (misc. plank variants, v-sits). Then 30min with a great setup of cones at 0, 10, 20, 30, 40 - we started with a set of 5 where we just accelerated to a faster pace at each marker, then did further sets with specific form goals: high gaze and high knees; heels to butt; etc. still with the accelerations.
:50 run form and conditioning
10mi easy bike