running hills 46:00 [4] 7.26 km (6:20 / km) shoes: Saucony ProGrid Kinvara
10:30 w/u followed by 10 160m -16% hill reps - didnt push these as hard as last week, although really wanted to get one more rep out, which i did so was happy with that :D - still did about same pace as last week though (which means their getting easier) followed by about 12mins w/d
6 PM
S&C20:00 [4]
12min leg matrix - 2x
- 24 BW squat
- 24 BW static lunge
- 24 BW split jumps
- 12 BW jump squats
- 24 BW single leg deadlifts
30 secs rest
followed by 9min pilates core no rest to love generation:
plank climbs, plank crunches, lola, leg raises (single and both), bicycles, plank