Workout 40:00 [3] 8.0 km (5:00 / km)
shoes: Nike Air Zoom Pegasus 32 red
10 min wu
Compressed active to catch up
2x 300, 200, 100 w/ 90s, 60s btwn and 9:30 btwn sets [46.9, 32.0, 14.5. 46.4, 31.3, 14.9]
3x 20s hard on the bike w/ ~1:30 recovery
Weights [3x8x 95lb squat, 3x6xpull up]
Core
10 min cd
-This was pretty good. Was at practicum so got there a bit late and had to catch up. Wasn't feeling super warmed up when we started but it wasn't too bad. Wanted to go out in 47 but Emma whipped around me and took off. I told myself I didn't need to go with her but kind of did. Was 46 high anyway and it didn't feel too bad. 200 was good, 100 felt a bit rough and I was tying up. Spiked up for the second set. Feeling a bit better before the 2nd set. 300 felt really smooth and quick. 200 felt a bit less smooth but still peppy. 100 felt pretty ugly but apparently didn't look that bad. Was tired after this but surprisingly not super crazy lactic. Overall happy with this workout considering it was the first 600 one of the year. Felt a little rusty but happy to have it under my belt before this weekend.
Weights were okay - super busy in the weight room so we couldn't do deadlifts or anything.