X country (hard) 45:00 
2x glute activation
3 lap progression run
15 min cd
Great effort today! I got in very deep. My goal today was to push myself to my limit and I succeeded. My secondary goal was, as always, to beat Noah. And I succeeded at thst as well!!
I am very happy about this workout, as for the last week my workouts were feeling off and I was starting to question if I was improving at all. It is good to have some confirmation of improvement.
Heather and I were racing on the final lap. This was the loudest run I have ever been on! We were both moaning and grunting so loud.
In Flanders fields the poppies blow
Between the crosses, row on row,
That mark our place: and in the sky
The larks still bravely singing fly
Scarce heard amid the guns below.
We are the dead: Short days ago,
We lived, felt dawn, saw sunset glow,
Loved and were loved: and now we lie
In Flanders fields!
Take up our quarrel with the foe
To you, from failing hands, we throw
The torch: be yours to hold it high
If ye break faith with us who die,
We shall not sleep, though poppies grow
In Flanders fields
Lieutenant Colonel John McCrae