Xc (Monday Fartlek) 1:00:00 [4] 13.3 km (4:31 / km)
Preactive + glute activation
15 min warm up
5 min @ 5km race pace, 2 min steady, 4 min @ 5 km race pace, 2 min steady, 3 min @ 5 km race pace, 1 min steady, 2 min @ 5 km race pace, 1 min steady, 1 min @ 5 km race pace, 1 min steady, 2 min @5 km race pace, 1 min steady, 1 min @ 5 km race pace. Total time at race pace: 15 mins
- I felt strong on this run, I was happy to have some traction with footing tonight. Was nice to have the sun out for a bit as well. I should have pushed myself for longer, and done a better job at keeping my breathing under control for the first 5 minutes. If I had done that I think the following 4 minutes would have been faster.
18 min cool down
Push and sit + hip mobility
Stretching
Ice bath