Training Log: RHF

Gym
Warm up: 3 sets of 5ES downward dog to pigeon + 5kg counter balance squat (no machines!)
Strength: 3 sets of 8 squats 35 37.5 40kg + 60s shoulder tap planks (90s)
Accessory: 3 sets of 10ES SL 10kg RDL + 10 press ups level 2 (60s)
3 sets of 8es 6kg SL glute bridge + 8 tricep pull downs 50 (60s)

Jog down to the gym. A little longer beforehand with Nicole to get up to 5km for the run

Easy run with 8*10s hill sprints
20 mins flat warm up, 15 mins of good drills and strides, 8*10s hill sprints with a 90s walk down recovery, 15 mins down and flat cool down. Fairly high effort sprints and could definitely feel myself working hard.

Sunny Spring long run with Harrison with a lap up Leckhampton to warm up and cool down!
Nice runnable loop up Greenway, through Crickley to Birdlip then round to Ullenwood and back down Crippetts. Good to have some company and the miles went pretty quickly. Last run in the parkclaws as they are up to 1000km and have a number of pretty sizeable holes. New ones in the post... Ate a fair bit but feeling a bit tired and done by the end. Feet have felt a bit battered up lately. End of one of my biggest 'normal' running weeks, 90km and 2500m ascent with 2 quality sessions and 2 gym sessions. A few easier days pre Lakes.

Mid length trail run
Got attacked by two fairly big dogs. Had intended to use poles but they wouldn't lock extended. Just carried them, think horizontal is the best but do worry about them rubbing on my lower spine. Legs still feeling pretty tired which is shown by the quite low average pace.