Road Running long 1:29:31 6.04 mi (14:49 / mi) +100m14:06 / mi ahr:111 max:150
Longer run for this time of season. First part with Ruthie and Molly. Felt good, no problems with hamstring or back. Ankle blister from top of shoe. Will have to keep a bandaid there until I build up a callous.
Felt good so was a little aggressive. Stretched, then ski erg 500 m. Hamstring work: sliders, bench bridges, rdl's. Hamstring curls 3 sets @ 50, then 60# single leg. Tried 120 with both, but had to back off. Nordic hamstring extensions x 5. Jump lunges. Also deep squats, incline situps, pull ups, rows.
Rolled massage ball along my spine standing against the wall and that felt good. Steam room to finish off.