**Sunday's hilly (up and down, very steep) 30k really took a toll on my body.
Recovery week...
Monday- 10 min spa, 5 min easy elyptical, 5 min easy bike, 5 min easy row
Tuesday- 3 miles in 21:45 on elyptical (75%), 1 mile cool down on treadmill
Wednesday- 20 min run to gym, 1 (7:20) mile on ellytical, 15 min row, 10 min bike, 20 min run back.
Thursday- Massage
Friday- 45 min rolling hills, moderately hard... From Slaughter on Escarpment to 45, with a side road run **Right knee and left foot (b/tw the talus and navicular bones)
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