Pre act Lower leg activation balance glute 15 min warm up 10 min @tempo active warmup 2 sets of 5x 300m with 1 min b/w rep. 3 min b/w set - 64, 62, 63, 62, 59, 62, 63, 63, 62, 63. in total 8 min recovery 600 m - 2:05 15 min cooldown hip mobility push and sit stretch roll ice bath
Today was okay, worked hard but wasn't at full Saturday effort, little bit more fighting than flowing today.
Pre Act lower leg activation balance exercise 10/10/10 progression run 3 min recovery Active warmup 200 m - 39.5 3 x accelerations 8 min Brazilians. 2 min recovery 300/200/100 m with 1 min in between 15 min cooldown
Progression run was really strong. Got into my head for the rest of the workout and made it hard on myself. not my best, struggling a lot with doing what I need to lately.
Pre Act Lower leg activation - added activity ankle strength (knee touch- wall) Balance exercise alternate with deep squat glute activation 35 min barefoot run hip mob Drills last set HOH strides x 6 (3/2/1) med ball - 4 weight
This morning was a grind. felt really slow and chunky.
Running30:00  6.0 km (5:00 / km)
super easy 30 min barefoot run. ended with stretches. Foot and calves are not feeling very good.