Running 1:30:00  20.0 km (4:30 / km)
Pre-act, glute activation, 15 min warm-up, 2 × campus tempo loop ( 8:52 and 8:55 ), active warm-up + 200m @ 1500m race effort (:34), 3 × 30m accels, 3 × half lap brazillians with 11 exercises total, 2 minutes between sets, 5 minutes easy cool-down, 10 minutes of at least 1 lap/min, hip mobility, push and sit, stretch and roll.
Great workout today. Tempo felt a little slow from the conditions but it was a solid effort. Worked with Connor on both loops, lost him just a bit on the first one but stayed up there on the second. The brazillians were very tough today. I got in deep at the end of the second set and just focused on driving the arms on every run and getting the most I could out of the exercises. I still think I need to work on quicker turnovers especially as I get tired throughout the workout. That will be my focus for workouts to come, especially future brazillians. Overall really good today.