Running 1:30:00  18.0 km (5:00 / km)
Pre act, (10, 10, 10) progression run, full active, 2 x (5,4,3,2) recoveries: 2 min, 90 sec, 1 min, 3 min between sets, 15 cooldown, hip mobility, weights, stretch, roll, ice.
Times: 1:22, 65, 48, 32, 1:18, 62, 42, 30ish.
Good workout today. Got in deep and dealt with it well on the progression run, got to a Wednesday effort. Used active effectively, didn't use it as recovery. First set was a little off pace, though I felt like I was running way too fast. Second set was really good. Messed up the start on the 500 but got in a great effort. Last 300 was all out and I wasn't sure if I could do another 200. 50m into the 200 I hit that physical barrier and said "F you", drove the arms and went as fast as possible, I could feel that physical barrier being pushed away which was amazing. Got to a good effort but would have liked to see a better effort on the first set to really get everything out of myself.