run: fartlek (treadmill) 1:05:20  14.33 km (4:34 / km)
activation, 20min wu on dread, dynamic wu on eastlink "track"
6x3min on, 1min rec on dread (24min total, always start with 1-2min EZ)
6 laps of striding straightaway, yog corners on square track
16min cd on dread
this was alllllright. did a similar session a few weeks back but slower and with 90s rec instead of 60s. started at 6:03 and worked down to 5:52/mi. was in control the first half, then was starting to feel difficult, but wasn't getting out of control until end of last rep. managed to squeak just over 6km in 24min so with 6 easier minutes in there that ain't bad (Y)
strength was suboptimal. there were a bunch of goons taking forever on the platforms so skipped cleans and went straight to DL with the hex bar. i've never used one but it was so much easier than reg DL, did sets of 6 and went 110lb then 3 sets of 130lb. would be able to lift more/heavier if my lady hands weren't so delicate. did some one arm dumbbell snatch in my circuit to try and make up for no cleans.