Running 45:00 [3] 9.0 km (5:00 / km)
Pre act
Lower leg activation
Balance exercise
Glute activation
15 minutes warmup
15 minutes of 4:15 steady, 45s surge
15 minutes cooldown
Hip mob
5 x 10 pushups and squats- arm motion, balls of feet in squat.
80 ankle jumps, single leg and both feet.
Stretch
roll
Good workout back.