Running 1:00:00 [3] 8.0 mi (7:30 / mi) +950m 5:29 / mi
Warm up 10minute, 10minute at 10%(5minute jog), 10minute at 12.5%(5minute jog), 10minute at 15%(5minute jog), 10minutes at 0% 5:20/mile pace, 10minutes warm down.
Hard session to replace the Baslow Bolt I was meant to do(bus strike and weather meant I couldn’t get there). Felt really good and form was strong, although the 12.5 % and 15% reps were pretty hard and had to have a 30s rest at about 7minutes each time. Long time on the treadmill, but had Rob Warner on a podcast that was pretty funny.
Strength and conditioning 1:30:00 [1]
Leg hypertrophy + stretches after treadmill. Felt good and strong. Kept it lighter due to TRP tomorrow.