Running 1:10:00 [3] 14.0 km (5:00 / km)
Pre Act
Lower Leg activation
Balance exercises
Glute activation
Rolling
10 min warm up to the pavement trailhead.
Hard run back to the pavement - 13 min
5 min active warmup stuff
2 sets of 4 x 400m with 30s recovery 2 min b/w sets
-1:28/1:30/1:31/1:33....1:30/1:29/1:31/1::32
20 min cooldown
push and sit
stretch
roll
Good workout today. I enjoyed the intervals with fewer sets but tough work done in them. Reminded me of some of the workouts I do when im solo training in the summer. Felt strong and fast and grindy in the intervals.