Workout 45:00 [3] 9.0 km (5:00 / km)
shoes: Nike Air Zoom Pegasus 32 red
12 min wu
Drills
10 x 300m w/ 150 walk (~145-2min) [53, 55, 56, 55, 53. 55, 55, 54, 54, 54]
3 x 150 fast on the bike
Weights [squats w/25s - 3x8, pull ups w/ purple band - 3x7]
Core & 6 min abs
10 min bike CD
Roll & stretch before bed
-This was decent. Was supposed to be fairly easy as we're still recovering from race this weekend. Coach wanted us to do something aerobic. This was surprisingly aerobic too! Was in a big group with me and Emma D taking turns leading. Every one I led was 55 which we had decided was a good pace but Emma was all over the place. After the 300s my feet felt pretty tight and sore so decided to hop on the bike
-Was pretty unmotivated for weights. It was a zoo in the weight room, as per usual so we couldn't do dead lifts or anything.
Rolled, stretched, and iced later in the night and feet were feeling better