Running 1:25:00 [3] 17.0 km (5:00 / km)
slept:8.0
Preact with lower leg exercises
16 WU
2 tempo loops (9:12)
Active warm up
3 min jog
6 x the loop with 2 min recovery (4:27, 4:28, 4:26, 4:32, 4:32, 4:30)
17 CD
Hip mobility
Strength
Stretch, roll, ice
Today went alright. I felt like my legs wouldn’t go and that I wasn’t struggling as much as I could. I enjoyed running with horizon right on my shoulder. Did a slight regression today, so I need to either go out less aggressive or (the one I prefer) push myself harder and be willing to suffer more. Also my right foot was stiff and a bit sore during cool down. Legs also felt heavy after the workout.
Running 22:00 [3] 4.4 km (5:00 / km)
Went for a shakeout from home. The legs felt heavy at the start but better st the end. My calves were sore and my right foot was painful on uneven surfaces and running downhill. I made sure to ice lots and roll my foot. Beks even gave it a nice massage.
Strength 15:00 [3]
3 x 10 step ups (22.5)
3 x 10s A-run
3 x pull-ups (11, 16, 17)
Step ups were challenging and I focused on getting the strength from the supporting leg and not pushing up. Right foot was a it sore when stepping back down from the step. Good pull ups love these.