1.5 warm up, 2x1000, and 1.5 cool down. I felt pretty strong but the heat really is a problem for me. I wasn't dehydrated but I was getting chills and stuff which isn't a good idea. My ankle is getting a ton better and I can almost point it all the way again. There's hardly any swelling and I'm taking really good care of it. I'll be back 100% in no time. (: |