Wednesday WO 1:27:30 [4] 18.5 km (4:44 / km)
slept:8.5
Pre-Act
Roll
Glute Activation
15 min WU
LPH Tempo Loop (4:20)
Active WU
Jog around for 3 mins.
8 x (400m, 100m Jog, 200m, 100m Jog, 200m @ 3-5km RP) 90s rec. btwn sets. Spike last 2.
17 min CD
Back to Hangar:
Hip-Mob
Hurdle Hip
P & S
Rope Stretches
Roll
Ice Bath (10)
ETT = 9
Started with 2:48 then rolled it down to 2:42/2:40 in shoes. Put the spikes on and finished with 2:39 and 2:35!
YA! Really excited about this workout! Had a lot of fun with it and excited to see my fitness coming along :) So many sets! I think this is the most mileage I've done in an interval type workout and pleased that I was able to handle it well. There was never a point today where I was fighting and my breathing was relaxed and my legs it seems were able to run faster and faster as the workout progressed. My focus was great and I was only focused on what I had to do in the moment and really broke it down. The 400's got tough but the 200's were fairly easy and floaty. Ran this with Noah who ran behind me the whole workout and then decided to snake me in the last 200m! I got a bit annoyed at this so I attempted to catch him in the last 50m but he heard me coming and responded again to take the win! What the heck boy!? After all those intervals and even after that last fiesty 200m I only had to go hands on knees today and there were no wheezes present haha. Love these longer intervals and workouts and know its what I need to be doing right now. Excited for the fun weekend coming up! :)