Running warm up/down 10:41 [3] 1.22 mi (8:46 / mi) +1m8:44 / mi
I was having some scary achilles/lower calf pain after Wednesdays training. Thankfully, I had no pain today! I'm glad I took the last two days off to speed up recovery. I think my leg was unhappy with being wrapped in tape and pounded on for long races three weekends in a row.
Running intervals 6:00 0.75 mi (7:59 / mi) +1m7:57 / mi
8 x 15 sec sprint, 30 sec rest
Running warm up/down 11:03 [2] 1.13 mi (9:45 / mi) +3m9:41 / mi
Running28:30 [3] 3.28 mi (8:41 / mi) +33m8:26 / mi
Recovery run
Strength20:00 [3]
Legs
Barbell glute bride - 3 x 12
Weight resisted dead bugs - 3 x 6
Reverse stepping lunge w/ weight - 3 x 10
Mountain climbers - 3 x 20
Paused goblet squat - 3 x 10
1-leg hip thrust w/ hold - 3 x 10