Pool workout 45:00 [3] 4.5 km (10:00 / km)
Pre Act
Lower Leg Activation
rolling- ball
spike ball
6 min swim/kick
A drill
B drill
C x10 stationary each leg
C run
C x 5 stationary each leg
repeat
Running A's (2:15-15s down by 15s each time)
deep water running
hip mobility
drills- middle Hands on head
strides- 75%, 85% hands on head middle section
speed ladder
stride-95% hand on head middle section
hurtle mobility
-2 x10 stationary
-2 walk throughs
-2 bent leg and x2 straight leg skip
stretches
rolling
ice bath
Was pretty tired this morning but still felt like I worked hard and got lots from today. Drills felt solid and the running A's has great effort and focus for me today. overall pretty happy with it, a little sore from weights yesterday but impact on my lower leg didn't hurt as much as yesterday or Sunday.
Cross-Training 30:00 [3] 3.0 km (10:00 / km)
off day work done on the elliptical this afternoon. Haven't been on the elliptical for a while, but less effort was easier on the legs. Right foot still went numb in the last 10 min.
Running 15:00 [3] 3.0 km (5:00 / km)
After the elliptical did some barefoot that felt good. Good form and things were flowing nicely.