Pre Act Heel Raises glute activation warmup to the pavement - 10:26 Tempo back to pavement - 13:35 5 min at active warmup 3 sets of 4 x 300m 30s b/w intervals and 90 b/w sets - 64/63/70/67 /68/67/67/68 /69/68/68/64 15 min cooldown hip mobility strength x 5 min of abs stretch roll
Not a bad workout today. felt like trash and not the best for the tempo part. the intervals were good though.
Pre Act Balance exercise glute activation rolling Warmup to john 15:26 @ Tempo 5 min active warmup 2 mile repeats with 1 min recovery (7:02/ 6:38) Cooldown back to oliver - 20min ish hip mobility strength X stretch roll
Pretty good workout today, Did not feel very fast and the times show. Focused more on how far behind the girls I still am and was beating on myself for that instead on just focusing on the run. The miles were fun and felt good to get the legs rolling.