run: track (brazilians + 300's) 54:20 [3] 12.55 km (4:20 / km)
slept:7.75
activation, wu loop (~18:26), campus tempo loop @ tempo (~2.4km, 9:43), active wu
test 200 (36.0)
4 extra 50m strides in flats
Brazilian (6 strength exercises superset w/ 5x200), 1min rec
15sec running A's, 1:30 rec
Brazilian
8min set rest
2x(3x300@ 1500rp, 90s rest), 4min set rest
13:40 cd on grass inside, some push+sit and glute strength
2:56, 2:59
52.8, 53.8, 54.6
54.1, 54.1, 53.4
this was pretty solid. there was a good amt of snow on the ground and it was still snowing so i think the bit of tempo at the beginning was as good as it was going to get. brazilians were decent, first time doing them in a long time! the first one actually felt very easy and i was just trying to average 35's as i didn't want to do anything faster than that today. second set got much more challenging after the halfway mark, the lack of full recovery between sets was getting to me. decided to finish off with some 300's instead of doing a 3rd brazilian. 1st rep was a bit quick but otherwise they were good and relaxed and in control. today the foot had actually felt markedly improved before workout, and didn't have any pain during, but was a bit sore afterward.