Saucony trainers on
4 x 400m w/ 2min rest - 73, 71, 74, 76No fast times but it actually felt good (when it was over) and empowering. No problem with my foot. I didn't put a maximum effort in but it was what I needed after a weekend of eating bread and ice cream. Not too much damage. 145.4 after workout. The stiff wind and rain gave me an ear ache but it went away when I got warm.
Did weights and 2 x 1000m at 4:00 min yesterday on the rower. Going back tonight to do more. I think the 500m rower sprints at 1:50 are a better over all workout. Feel it more in the glutes.