Trail running warm up/down (XC trails) 15:00 [2] 2.6 km (5:46 / km)
Into French park for a grass work out
Stretching10:00 [1]
Static and dynamic
Drills warm up/down 6:00 [2] 0.5 km (12:00 / km)
Usual routine on grass
Some noticeable DOMS from squats and thrusts yesterday
Running intervals (Grass) 2:51 1.0 km (2:51 / km)
10x100m in 10 mins ie starting each sprint on the minute (wore Salomon Fellraisers). With work period around 17s and recovery avg 43s, a good speed endurance session which feels reasonably hard by the last couple of sprints. Mid 50s, rain threatening and cushiony surface. Went as follows:
17.9, 18.0, 17.5, 16.8, 16.8, 17.0, 16.8, 16.6, 16.8, 16.4