Legs didn’t feel fresh but not too heavy and moving well on the bike.
11 AM
Running (trail/fell)20:01 [3] 2.58 mi (7:46 / mi) +9m7:41 / mi ahr:154 max:165
20’ easy
Ran on the canal path. Was muddy, slippery and wet. Probably not the best surface to run on at this stage of recovery even with the mud claws on. However was good fun and reminded me a bit of xcountry.
Still pain free and moving well. Can’t wait to do some back to back run next weekend.
3 PM
Strength tx1:00:00 [3]
3x20 deadbugs 3x20 hand to feet ball pass 3x45’ side adductor plank (each side) 3x20 donkey kicks 3x15 single leg hip bridge - Each side 1x reverse plank 2x10 each side briefcase deadlift 10kg 3x side planks running style each side 1x10 windmills 2x10 Hip thrusts (20kg bag on lap) 2x10 goblet squats (28kg) 2x10 each leg - Bulgarian split squat on the smith machine 30kg 2x8 power clean 1st set 30kg 2nd set 40kg 1x20 toe taps