Running 1:00:00  12.0 km (5:00 / km)
Pre-act, glute activation, 15 warm up, tempo loop (8:25), full active, 2 x (600m, 100m float, 400m) 2 minutes between sets timed as a 1k (2:59 and 2:59), spike up, 6 x 200m, 45 second recovery, (32,32,30,29,28,28), 15 cool down, hip mobility, sit + push, stretch, roll.
Great workout today. Tempo was feeling a little off but the time was pretty close in comparison to other weeks, definitely a good tempo effort. The sets of 1k felt super smooth with Louis and T-pain, feeling very confident in my fitness following those 2 sets. 200's also felt good, had to roll them down a bit but i didn't mind. Was supposed to do 5, but when I was done the 5th, I thought I was at Wednesday, so I wanted to do 1 more to see if I was truly at a Wednesday, and i'm glad I chose to do one more because it felt much closer to a Wednesday effort than after the 5.