Saturday WO 1:12:00 [5] 14.5 km (4:58 / km)
slept:6.0
Pre-Act
Glute
Roll
10 min WU
8 Laps @ about 10K/ Tempo Effort (Range 1:40-1:47/Lap)
6 mins of Active
4 x (400m @ 5k RP) w 90s rec.
3 mins rec.
3 x (400m @ 3k RP) w 90s rec.
3 mins rec.
3 x (400m to a Saturday Effort) w 90s rec.
15 min BF CD
Hip-Mob
Rope Stretches
Roll
Ice Bath
1:30, 1:28, 1:25, 1:28
1:22, 1:21, 1:23
1:16, 1:13, 1:10
This was a lot of fun today. Got to work with Beeman for her first outdoor track workout ever while being on this team. She joined me for my last 300m's of each 400m. The 8 laps felt really easy and smooth probably could have done them a bit faster. The 5k 400m's were decent and pretty easy as well except for my last 2. I tried to get in with Dylan and Bekk's when I could. The 3k 400's felt tough. I felt I was increasing the effort quite a bit for each one but I wasn't getting faster like I wanted. The last 3 I just focused on attacking. This went alright. Don't know how I could have gone much faster. Beeman was giving me a good push. Legs were burning but I think they are just getting used to going at those speeds again. Nice to get the spikes on. Finished gasping for air today. Fun to see everyone really getting into it today and I found it super motivating :) especially after a long morning of waiting around for the snow to melt.