Pre act, 40 minutes easy, then 28:18 for the same distance hard, 10 minute cool down, hip mobility, strength x and stretching. Not the greatest workout today, started out slow, later in the hard was pushing pretty good, not best not worst.
Pre act, 15min WU, 10min Tempo, 6min active, 4 x (4 x 300m (at 5kmish effort) with 30s) with 90s between sets, 16 min CD and stretching. Didn’t feel so hot off the start, worked into tempo, was a grind, last few 300s worked to keep legs going. Just worked self through. 55-60 sec.
Preact, 15min WU, 5min tempo, 2min jog, 1, 2, 3, 3 , 2 , 1min hard with 1min easy, 2min jog, 5min tempo, 15min CD, hip mobility, strength X and stretching. Solid workout this morning, worked hard and ground through, pushed especially hard on the middle chunk, good one overall.