Running 25:00 [3] 5.0 km (5:00 / km)
slept:7.5
Decent shakeout. My foot was a bit stiff at the start but fet better once I got going.
Running 56:00 [3] 11.2 km (5:00 / km)
Preact with balance
Calf raises
Flossing
Glute activation
15 WU
10 x 1’ hard 1’ easy
CD to 56
Hip mobility
Strength
Stretch, roll, ice bath
Good workout. I saw Jo today and she released my foot which made it feel a lot better, it perfect, but I don’t need to feel perfect. Enjoyed the weather. Pushed today but I still had some stuff left at the end. The masters were our so I would run them down when I could. I found out Rob will be racing the 10k at the June classic so that is exciting. During the cool down I fet a bit rough and miscalculated the route.
Strength 20:00 [3]
3 x 8 goblet squat (50)
3 x 8 standing lunge (22.5)
3 x 12 reverse push-up
3 x 12/s shoulder taps
3 x pushups (34, 32, 36)
Good strength. I upped the weight from last week and made sure to engage the flutes.
Cycling 10:00 [3] 1.0 km (10:00 / km)
Fet good to bike commute again!