Running1:21:53 18.07 km (4:32 / km) +53m4:28 / km ahr:124 max:139
Taking it easy. A little bit of tightness in the hip, but I hadn't realised that I was getting up towards 100 miles - maybe a bit keen. Happy with how easy it has come this week though.
Bar warm up
{Back squat x 8 @ 60, TRX hanging row x 10} x 3
{Split squat x 8 L+R @ 40, DB shoulder press x 10 @ 7.5} x 3
{Dead bug x 12, Leg raise x 10 L+R} x 2
4 PM
Running1:35:53 22.26 km (4:18 / km) +137m4:11 / km ahr:127 max:140
Running32:47 6.97 km (4:42 / km) +72m4:28 / km ahr:116 max:127
6 PM
Running1:10:00 17.5 km (4:00 / km) ahr:138 max:169
Wimped out of a horribly windy, rainy session and hopped on the treadmill for 5 x 5 min (2 min). Started at 19.0 km/h and then picked it up to 19.5 halfway through the first one. Then did the next two at 19.5 and the final two at 20.0. All recoveries were at 13.0 and the whole session was at 1.5%. All pretty comfortable, my main worry throughout was falling off, but sweating buckets at the end.