5 PM
Warm up warm up/down 45:00 [2] 7.0 km (6:26 / km)
shoes: New Balance NB 590 Flash
Bigcirc (27:00) than stretching, and 4x drills on the grass. Felt OK, but still, the sore throat is there.
Running intervals 18:00 [5] 2.0 km (9:00 / km)
shoes: New Balance NB 590 Flash
6x150 with the new guy, Miki. He used to be a footbalist, so very good on the fást sessions, but also good on long (14k 46mins) so we have one more excellent runner. He's 21 btw.
Cool down/stretching warm up/down 25:00 [1] 2.0 km (12:30 / km)
Barefoot in the sand, excercises for our feet to get stronger. good excersises, it's a shame that we don't use them more recent. Than 4laps of cool downs.
Strength 25:00 [4]
shoes: New Balance NB 590 Flash
Push-up combinations with knee-to-toe-and-jump 5x5
Pull-ups with 5x5-5 pistol squats. 5 minutes plank for the end.
Need to upgrade these excersises in case of development. It was easy today. Except the plank. That was tough like hell.