Running49:59 11.1 km (4:30 / km) +324m3:56 / km ahr:154 max:175
Treadmill session: 10min WU (16kmh) straight into 5mins (19.5kmh).1min recovery then 3*13*(30/15). Set 1 and 2 (19.5kmh and 5% incline), set 3 (22kmh and 2%) 2-3min between sets
Running59:26 16.46 km (3:37 / km) +57m3:33 / km ahr:155 max:171 rhr:39 weight:66.3kg
10*1km (3:18-3:11-3:09-3:07-3:06-3:06-3:05-3:06-3:06-3:07) 1:10-15 jog recovery. Low key one of my very best workouts ever considering where I ran the intervals. Heart rate never crossed LTHR
Running1:38:30 20.48 km (4:49 / km) +553m4:14 / km ahr:145 max:162
Easy trail run
Cycling35:00 ahr:127 max:134
35mins on the trainer after the run
S&C10:00 [1]
Weights to finish the session. (4 reps) 3 sets of crouch squats (43kg) 1 set of one-legged half squats (63kg) *Felt super sketchy with my poor balance so called it quits after 1 set 3 sets of regular squats (83kg)