Running5:38 1.16 km (4:50 / km) +43m4:05 / km ahr:103 max:128 shoes: Green Peg 1
Strength and Conditioning36:18 ahr:97 max:149
Bar warm up
4 x {Back squat x 8 @ 50, 55, 55, 55; Hanging row x 8}
3 x {DB reverse lunge L+R x 10 @ 7.5, 10, 10; DB shoulder press x 10 @ 7.5, 10, 10}
Running6:09 1.14 km (5:25 / km) +56m4:20 / km ahr:130 max:145 shoes: Green Peg 1
5 PM
Running58:50 14.6 km (4:02 / km) +31m3:59 / km ahr:138 max:175 shoes: Green Peg 2
Tentsmuir with 10 mins tempo, 3 x 20s and 1 x 40s hard. Achilles felt good: 1-2 in the ten minutes after the tempo, but not bad whilst actually running fast. Tempo actually felt ok running wise, but the faster strides felt very awkward and out of practice.