Ran Gratton road today. Went at a nice easy pace with Will and Louis for the first 5km (straight into the wind), then gradually picked up the pace over the back 5km. The knee pain was there but very mild.
Circuit39:00  3.9 km (10:00 / km)
5min warm up, 5,4,3,2,1min hard with 1min easy rest, 15min cool down (elliptical).
Going moving pretty good on the elliptical after Gratton. Made sure I got a really good effort in on the hard intervals.
Got in another 45min eliptical session after classes. Makes the legs feel really flexible and warm when streatching after.
Water running1:00:00  6.0 km (10:00 / km)
Pre act Streatch/roll Hip mobility Drills Partner med ball
Drills in the pool, 6min swim, 2:15 down with 15-30sec rest, 15min dwr.
Really good pool workout today. Really focused on doing everything correctly with form during the drills and water running. My hips were pretty sore from yesterday’s elliptical workout making it even more fun.
Eliptical: 15min up, 15x2min hard with 1min easy rest, 15min cool down.
Another elliptical workout since my knee is still healing. Started out around 160 strides per min during the warm up, then really pushed it hard on each 2min rep. The workout got really hard around rep 11. Finished with my legs pretty sore, then crushed some weights