Running 45:00 [3] 9.0 km (5:00 / km)
Workout on the Warmup loop
15 minutes warmup
15 of 3:30 steady, 30 surge
15 minutes cooldown
Hip mobility
Push and sit
Lower leg strength
Balance
Deep squats
Stretching
Overall not bad, it was hard getting into the steady portion but once I was there it got really easy to stay relaxed and have a clean surge