Trail running intervals 52:00 [4] 11.0 km (4:44 / km) +47m 4:38 / km
6x1k intervals on gravel with 1min recoveries + 5x30” strides
Strength 40:00 [2]
Gym including heel raises, front squats, one leg dead lifts, squats, one leg squats, dead lifts, glutes, back extensions, some hops and core