Run 1:30:00 [3] 20.0 km (4:30 / km)
shoes: Nike Pegasus 34 (daily trainer
Preactive + Leg swings
Roll
15min WU to current river
1 loop @ tempo, 1 loop @ race effort (continuous)
5ish minutes of Active
2 sets of 5 200m's (40sec between reps, 80sec between sets)
Spikes on
1 set of 5 200's (same recovery)
1 loop to Wednesday effort
15min CD back to boulevard
Hip mob
PSSR
Terrible conditions, great workout! Felt tired but great after this workout. The tempo loop and race loop felt good, insane wind on the last 100m of the loops though, could barely breathe in it. 200s were awesome, pretty slippery so had to find speed in control. Once the spikes went on though things were gripping good. I got to Wednesday effort during the last loop as well. Good mental space.