Running 1:05:00  14.44 km (4:30 / km)
Lower leg strength
2 sets of glute activation
15 min warm up
7x4 min @tempo with 1 min recovery
15 min cooldown
Strength (Deadlifts 8/6/4 with 90 for the first and 100 for the two last sets, 3x12 glute bridge with 1x50 lbs and 2x35 lbs, Bench press 8/6/4 with 45 lbs, Landmine press 8/6/4 with 25 lbs, Elevated pushups 29)
Stretch and roll
Ice bath again
Really good workout today. I felt bad going in as I felt my stomach getting bigger and bigger. It didn't stop during the workout but focusing on each interval and on staying with Derek helped a lot. Derek made my workout a lot better also by giving me the lead for 2 and half tempo, and it didn't make me feel better, but in my head the only option was to lead, there was no slowing down possibility or any option where Derek would drop me off. It makes me feel even better about the workout cause my body didn't feel great but the mindset was there to take the lead.
Really good strength afterwards, deadlifts felt horrible but anything else made struggle a lot in a good way.