Bouldering and Run/Walk Intervals

Morning

Warm up
A.) Foam roll back
B.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) Comp

Afternoon 

Warm up
A.) 5min Traverse

Work
A.) 45min Bouldering

Results
A.) v0 v1 v2 v3

Evening

Work
A.) 20min Run - :20 Run @ 70%/:40 Walk @ 10%

Results
A.) Comp

Notes:
Been a long time since I've run that hard, but it was really nice. Joints hurt a little the next morning, might keep this kind of workout to once-a-week for a bit until my body acclimates.