Running (Wednesday workout) 1:30:00 [3] 20.0 km (4:30 / km)
Pre Act
2 sets of glute activation
15 min warm up
Tempo loop, 7:53 New PB
Active warm up
200 m @1500m pace
2 strides
3 sets of 3x300m (55,55,53 / 52,54,53 / 51,50,47)
2x200m Fast, Flowy and Fun with spikes on (29,30)
15 min warm up
Hip mobility
Push and Plank
Stretch and roll
Ice bath
I came in the Hangar feeling really dizzy and tired and discovered that I was already late. It was a pretty rough start for a workout but I made sure to focus on what I was doing during the warm up and ending up PBing with 7 seconds on the tempo loop and breaking 8min.
The sets of 300m felt really strong and controlled, I wasn't pushing too hard on the first ones but I made sure I was at a Wednesday effort by the end of the sets. The 200m felt good and strong and I was hands on knees for about 15 sec by the end of it.