Walking 22:00 [1] 2.0 km (11:00 / km)
Misty moisty morn, when cloudy was the weather- fortunately no meetings with apparitions (or old men aclothed all in leather as the folk song goes).
Psyching up for leg strength/agility session with trainer today and subsequent DOMS.
Note
Kinda of looking forward to Fall O season with night O, A meets etc but especially the relay (hopefully in a team) and Sprint the golden gate. Thinking of sprinting, given my 50:50 FT/ST muscle middle distance runners genetic/physiologic make up, might have to become a self-styled sprint O specialist.
Spin warm up/down 15:00 [2] 6.6 km (2:16 / km)
Just enough to get pulse up
Strength (legs and core) 1:00:00 [3]
Solid / comprehensive session with some shoulder work thrown in. Squats, one leg squats, jumps, long jumps and other explosive stuff. Core with and without bosum ball. Nice variety and left a warm glow :-)