Yesterday afternoon I did the long run on my plan. It was raining, so I did it on the treadmill. I did 6.0 mi in one hour at 6.0 mph. It still felt kind of hard. My hamstrings were feeling sore; I wasn't out of breath from working hard in the cardio sense. I watched an episode of Star Trek TOS.
This morning I did the second workout of stage 2 of NROLW. I didn't change anything from when I did it on Monday. The deadlifts and Bulgarian split-squats were pretty hard, but the other exercises were not that tough. The HIIT was still annoying, but I suppose that's the point. I burned about 220 calories.