Running23:58 4.9 km (4:54 / km) +25m4:46 / km ahr:151 max:174 shoes: Mizuno Wave Rider 19 - Blue
WU to track
Drills: Stability & Mobility 15:00 [2]
Hurdle drills
2x high knee side stepovers take hurdle 2x straight leg step over take hurlde 2x trail leg side take hurdle 2x dancing trail leg side take hurdle 2x center trail leg take hurdle
Drills
high jumping/skipping take hurdle high knees take hurdle straight leg kickouts take hurdle cycles take hurdle fast feet take hurdle
10 AM
Running15:03 4.13 km (3:39 / km) +10m3:36 / km ahr:172 max:180 shoes: Asics J33: Orange/White
15’ tempo easy and controlled
Running11:14 1.54 km (7:18 / km) +9m7:06 / km ahr:141 max:173
4 x100m strides [100m walk] WU
Running20:34 4.21 km (4:53 / km) ahr:160 max:184
2 x 4 x 400m [1’,5’]
Hard work!
63 - 62 - 63 - 62 64 - 63 - 63 - 64
On the slow side - I wanted 60's/59's as was aiming for 1500m pace. This was more 3km pace