Pre act, 15 minute warm up, active type warm up, strides, 2 minute tempo, race, then 15 minute cool down. Stretching and rolling. Not the best race, the start was a bit of a jumble. I didn’t start rolling until around 6 km.
Pre act, 15 minute barefoot run, 10 minute bike, 10 minutes on elliptical, 10 minute circuit and then weights. Legs felt a bit heavy to start. Good overall.
12 PM
Running50:00 [3] 11.11 km (4:30 / km)
A 50 minute run with Derek and Will. A pretty good run.
Pre act, 15 minute warm up, active type warm up, the 1 full lph loop, 3 minute recovery, 3x 1/2 lph loop, 15 minute cool down, stretched and iced. Struggled in the workout, legs a bit sore, later accepted the hurt and pushed through.
Pre act, 20 minute warm up, continuously into steady/surge 20 minutes of 1:45 steady and 15 second surge into a 20 minute cool down with 2 hill surges Hip mobility, weights, strength y , stretching and icing Felt kind of slow to start, git dragged along for a while, then towards end started to turn it on and wake up.
Pre act then 90 minute long run After did drills, hip mobility, stretched, exercise y, iced Felt pretty good, calves a bit sore, legs pretty good. Pretty good long run overall.