Pre act 15 minute warm up Active type warm up 3x (3x 1 km repeats with 90 second recovery) 3 minutes between sets then 1 km at end hard with spikes 15 minute cool down Hip mobility, core and stretching The workout was pretty good today, made sure that I stayed in with Derek and Louis for the first set, felt alright so I made sure to stay with them, from there just stayed mentally strong and hung on until the last one where I dropped a bit. Got mentally tougher, cool "cold" down was also a mental grind.
Pre act 15 minutes of barefoot running 10 minutes on bike 10 minutes on elliptical 10 minute circuit then hip mobility and stretching Felt like a pretty good morning workout.
12 PM
Running52:00 [3] 11.56 km (4:30 / km)
52 minute run with Derek, took it pretty easy, felt good.
Pre act 60 minute run Hip mobility, stretching, rolling and icing A run in Centenial today was moving a bit at times but was easy, felt pretty good, when it started raining I enjoyed the rain, just tried to enjoy the nature today on the run.
Pre act,15 minute warm up, 2x 12 minute tempo with 2 minute recovery with 6 minute tempo, then 17 minute cool down with hill strides. After was hip mobility, weights, stretching rolling and icing. Felt good during the workout, was rolling pretty well with Derek, was hard but I handled it well and kept breathing calm.
Pre act, 90 minute run, then hip mobility, strength y, stretching, icing. Calves were a bit tight, pretty good run overall though, pushed a little later in run on the hill and later.