40 minutes, 3.3 miles, the fast intervals were as fast as I could go. Still decompressing, will update this later.
It turns out that yesterday's run is known to the rest of the world as sprinting, and it is a lot harder on the body then leisurely jogging down the road. Which explains the feeling of soreness i have today. Today is also when I am supposed to do heavy squats. I have a couple of options, go for it anyway, go and do all the other lifts and squat tomorrow, or take today as a rest day and do all lifts tomorrow.
The lifts that will be done, whenever, are squats, 3 x 5 x 120, overhead press 3 x 5 x 57.5, bench press 3 x 6 x 80 or as many reps as possible(AMRAP) deadlift 1 x 3 x 135, 1 x 3 x 145.