High rep squat, intervals

back squat
1x5x225 to warm up
1x15-20
225lbs for 16 reps

3x3min intervals with 3 min recoveries in VFFs
5 3/4 laps, 5 (almost 6 laps 50yrds or so away), 5 3/4 laps

Body:biceps and alts are sore
sleep:8hrs
nutrition:good hade ice cream though
notes: Back squats felt real nice today the high rep set i think is a pr and i warmed up with that weight just to get the stimuli going. I did the 3x3min intervals up on the track that i have no clue how long it is so i just counted laps. I did it all in the VFFs too and it felt really good I have been trying to use those more and more often to build my foot strength back up for longer running with less pain. Solid day happy about taking a rest day tomorrow body needs it pretty bad.