Running 2:00:00  21.0 km (5:43 / km)
Pre-activation, 2 sets of glute activation, 30 minute progression run (Monday-ish effort), full active warm-up, 4 x 1k (ideally each one is faster)
I think that today was good, but it could have been better. I think that the progression run was executed very well, there was a definite change every 10 min, to a point where I rolled it down really well and used it as an opportunity to "get to the well". At the end of active I felt like I was going to throw up, but i just went for it and wanted to get everything out. First 2 kilometers were good when I was with Connor. Third k was pretty tough, mentally not super ideal when Connor rolls it down so quickly (impressive though), but I just wanted to be hands on knees before the last one. Connor paced me through the 600m and it was quick. That middle section of the last k was slow and mentally not so good, but the finish was good, I really dug deep on that last lap. It was later brought to my attention that I seemed hesitant to "go to the well", I plan to work on being mentally tough in order to embrace the pain more in order to achieve my goals. Effort-wise today I think that I was close to Saturday effort, I took some time laying down at the end but looking back, I don't think I really needed to. Overall today was good, I learned more about what I need to work on to get better.