Running 1:15:00 [3] 15.0 km (5:00 / km)
pre-act, glute activation, 12 easy, 12 med, 6 hard, full active, 400m, 300m, 200m, 100m @ 1500m race pace (recoveries: 2 min, 90 sec, 60 sec), 3 min recovery, 300m, 200m, 100m rolled down a bit.
Times: (64, 47, 32, 16, 45, 29, 15)
Great workout today, mentally and physically. Rolled the easy and medium a bit much on the progression run but dealt with it pretty well, got to a good Wednesday effort but really focused on active. The stuff on the track was great. Hit the splits on the first set and rolled it down a bit on the second set. Felt strong and fast throughout. Stayed very focused throughout everything.