Run 23:19 [3] 2.58 mi (9:02 / mi) +64ft 8:50 / mi
shoes: Salomon Fellraiser M8
consciously trying to put a little pep in my step for these EZ runs to avoid "junk miles". but who knows, maybe 9min pace is now my junk mile pace. i should probably get on the track for a MAF test just to see.
Strength 1:15:00 [3]
WU:
foam roll, 4x5 SLDL each leg @ PVC, 2x10 AS, 2x10 SD, 2x20m lunge, 2x10 PU, 2x5 GS 12#.
THEN:
work up to 115# DL
10x10 DL 115# w 2min rest between sets.
THEN:
5 rounds of: 3x 1.5 FS 75#, 20m lunge, 150m sprint on skiERG, rest.
CD:
3 rounds of: 14x GHD sit-up, 7x PU.
another Matt-less day in the gym, but it was nice and i really like these 10x10 sets. about 6mo ago i struggled thru 10x10 DL 103# and these were much easier.