Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 31 days ending May 31, 2013:

activity	#	time	miles		km		+m
Walking	26	11:23:31	41.2	(16:35)	66.3	(10:19)
Strength	11	8:33:01
Jogging	19	6:32:39	45.32	(8:40)	72.93	(5:23)	465
Stretching	22	2:57:30
Running	8	2:41:47	21.5	(7:32)	34.6	(4:41)	232
Drills	9	2:15:10	4.04		6.5
Orienteering	2	2:11:17	9.8	(13:24)	15.77	(8:19)	160	19 /	20c	95%
Spin	4	1:01:29	15.97	(3:51)	25.7	(2:24)
MTB	1	34:47	8.2	(4:14)	13.2	(2:38)	180
Track	2	7:36	1.62	(4:42)	2.6	(2:55)
Beach	1	1:03	0.25	(4:13)	0.4	(2:38)
Total	32	38:19:50	147.89		238.0		1037	19 /	20c	95%
[1-5]	32	35:42:19

2:52

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Friday May 31, 2013 #

Note

Was woken around 1 am with sternal pressure and restricted breathing - first thought impending MI- no - was 110# of fur ball siting on my chest - big boy was spooked by the T storm activity. Whew! Took several minutes to get him to move off me though and a lot of patting to get back to sleep.

Walking 24:00 [1] 2.4 km (10:00 / km)
(rest day)

Breezy day

Note

Fugit a mense Maio

Thursday May 30, 2013 #

Note

And a June 19th 5k xc in French- backyard too good to miss?

C • excuse me for being presump... 3

Walking 35:00 [1] 3.5 km (10:00 / km)

Humid but at least no rain.

Jogging warm up/down 8:40 [2] 1.6 km (5:25 / km)

Before track and between downpours. 75F, humid and threatening skies - but got the workout in ;)

Stretching 7:30 [0]

Legs and hips

Drills 10:10 [2] 1.0 km (10:10 / km)

A and b skips, butt kicks, high knees, cariocas, backwards, bounding and 4x50m strides

Running 9:45 2.25 km (4:20 / km)

Something new, prescribed by trainer/coach - a speed endurance session. Two sets of short interval, reducing recovery as: 30s work, 30 recovery; 30 work, 25 recovery; 30w, 20r; 30w,15r; 30w,10r; 30w, 5r, brief rest (15 sec) then again. Pace was about mile pace at 40sec per 200 (5:22 pace)- so covering around 150m per work period and jog/walk between. Man those recoveries at the end were short! Had hoped to cover a bit more distance, however recoveries were more walk than jog and the wind was certainly picking up.

Jogging warm up/down 5:45 [2] 1.0 km (5:45 / km)

And shortened cool down as the rain came in.

Wednesday May 29, 2013 #

Note

Finished the Coe vs. Ovett story - a cracking yarn as they say across the pond. Anyhow turned my attention back to Arthur Lydiard's training methods and those of Peter Coe as an anti-dote to the Daniels formula. Both had undoubtable success with elite athletes (Snell, Coe to name but 2) and each had idiosyncrasies in methods and philosophy; yet common themes predominate even if the training mix and emphasis is different. Is that a thought for the day?
Identified track meets for June; 2, 9, 18, and 29 even if I dont feel ready to race. Will focus on the 800 and throw in a 400 and 1500/1600 as energy and mood and body integrity dictates.

Walking 22:30 [1] 2.4 km (9:22 / km)

Somewhat muggy LT PW

Spin warm up/down 15:09 [2] 6.0 km (2:32 / km)

Late gym session, so ate first and didn't feel like jogging around.

Strength 1:05:00 [3]

Core to warm up, then 4 sets x10, plyos with box jumps, scissor jumps, then resistance with cleans, squats and shoulder press (60-80#bar); legs with hams then supersets of dips, rows and pull-ups to,fatigue. Finished with wall squats, ham curls, dead lifts.

Stretching 10:00 [0]

Legs with roller and trainer assisted.

Tuesday May 28, 2013 #

Note

Need a POA for this week to get out of the relo doldrums - yep kinda homesick for what was familiar. So intent is:
Tues Tempo (cruise intervals)
Wed strength
Thurs Speed intervals
Friday rest.
Have to start planning out the summer track racing program with some allcomer meets, MN masters, SOTN games etc coming up soon.

Jogging warm up/down (Indoor) 17:34 [2] 3.2 km (5:29 / km)

Mile before and after intervals.

Running intervals (Treadmill) 20:02 4.15 km (4:50 / km) +42m 4:36 / km

Plan was 20 mins of intervals at threshold pace with 2 mins work, 1 min jog recovery (ie 7 +6). Went OK with work pace around 4:12 m/k, however HR wasn't that high and not enough into zone 4, so could have worked harder or maybe done more.

C • My HR takes awhile to drift... 1

Stretching 10:00 [0]

With and without roller.

Monday May 27, 2013 #

Walking 27:00 [1] 2.5 km (10:48 / km)

Another stretch of lousy weather coming our way.

Jogging (Road/trail) 27:32 [2] 5.0 km (5:30 / km) +60m 5:12 / km

Before the T storms. Easy/shake out run on a 50:50 mix of trail and road. Not bad out.

Stretching 10:00 [0]

With roller.

Sunday May 26, 2013 #

Jogging warm up/down 9:40 [2] 1.75 km (5:31 / km)

Easy before intervals.

Drills 10:15 [1] 1.0 km (10:15 / km)

A skips,b skips, hi knees, butt kicks, Carioca r and l, backwards running, then 6x 50m wind sprints.

Stretching 10:00 [0]

Static and dynamic , legs and hips.

Track 2:43 1.0 km (2:43 / km)

Originally planned to do the 600, 300 test, however conditions were poor (temps cool low 50s and strong breeze) and not super energetic, so elected for the 4,3,2,1 speed ladder at 90% effort (800m pace) with mod rest/recovery (walk) between. Went as follows:
68.9 (3mins)
49.8 (3 mins)
31.9 (3mins)
15.1 (eased up on this one as right ham was tightening up: stopped in time!)
Hard work into the wind down home straight worth a sec at least. Should have worn tights.

Walking warm up/down 7:30 [1] 0.8 km (9:22 / km)

Walk/ slow jog.

Jogging 4:45 [2] 0.8 km (5:56 / km)

And a bit to finish.

8 AM

Walking 27:00 [1] 2.4 km (11:15 / km)

So so day in the making.

C • Who is 'BP without the date... 4

400, 300, 200, 100 - Splits

Saturday May 25, 2013 #

Event: The Black River Navigation Challenge

Walking 28:00 [1] 2.4 km (11:40 / km)
(sick)

Allergens overcame host today. Felt sluggish and slept a lot, with no motivation to get out: improved with anti-his on board.

Note

Postponing TTs for another day. Weather not great anyhow.

Friday May 24, 2013 #

Walking 21:00 [1] 2.0 km (10:30 / km)

Exploring the Skyway before a DT meeting.

Walking 30:31 [1] 3.0 km (10:10 / km)
(rest day)

Exploring connecting trails in French. Legs nice and loose.

Thursday May 23, 2013 #

Note

Finally the sun is out and temps are pleasant. So, planning for another speed session this week, likely back to back 600, 300 TTs (targetting 1:44 and 48) with 5 min recovery between. But dont want to overdo it - injury awareness!!- so trail run tonite, and speed session Saturday. Toying with a 5k race as well.

C • Brian Kraft 5K on monday!..... 2

Walking 24:00 [1] 2.5 km (9:36 / km)

Suny outing - nice!

Jogging (Trail) 33:13 6.4 km (5:11 / km) +90m 4:51 / km

Four miles through French- trails a bit muddy in places. Pleasant evening and temps for a recovery ish run.

Stretching 10:00 [0]

Legs (fairly stiff from last nights squats) with roller.

Wednesday May 22, 2013 #

Jogging warm up/down (Indoor) 15:20 [2] 3.2 km (4:47 / km)

Progression w/u with 12x50m strides

Stretching 10:00 [0]

Roller and trainer assisted

Strength 50:00 [3]

3x10 sets of cleans, box jumps, rows, squats (140#), shoulders, arms, lats.

Tuesday May 21, 2013 #

Jogging warm up/down (Indoor) 10:00 [2] 1.75 km (5:43 / km)

Didn't feel super spiritedly after work but decided some speed work would be a good stress anti-dote and indeed it was. 10,10,10 mins of warm up, drills and stretching then long speed intervals. Weather was crap so indoors it was.

Drills warm up/down 10:15 [2] 1.2 km (8:32 / km)

Skips, high knees, butt kicks, Carioca, backwards running, then 8x50m strides

Stretching 10:00 [0]

Legs, dynamic and static.

Running intervals 5:35 1.8 km (3:06 / km)

Plan was 5x300m at mile pace (85-90% but not over cranking it; target <60secs) with 200m recovery between (1:35 ish) Felt good so added one more ending up around 5 min/mile. Went as follows:
58, 57, 56, 55, 55, 54

C • how would you do 300's w 20... 4

Jogging warm up/down 9:30 [2] 1.6 km (5:56 / km)

Winding down

Walking 10:30 [1] 1.0 km (10:30 / km)

And a bit more to finish

Monday May 20, 2013 #

Note
(rest day)

Slo to go today.
Useful to look back on a training log and see patterns. One for me is hectic travel, usually transatlantic, resulting in mental and physical fatigue/ disconnects. Last week was similiar and did not take a body break- aka rest day - hence today, other than the usual power walk, will be a rest day.
Oh yeah, first year anniversay today for being in MN. Noticeably, being out of NE for this time and more complex terrian, has certainly resulted in a degradation in my orienteering skills / performance; interesting to note.

Walking 26:00 [1] 2.5 km (10:24 / km)

Between rain showers - ponds are full!

Strength (Vertical jump) 1 [0]

So with all the plyos lately I decided to retest my vert. Last recorded 9/25/11 at 51.5 cm or 20.25".
Today (no warm up and best of 3) 54cm or 21.25". So 1" gained over past year and a bit against natural aging decline. Hope this translates to a decent finishing kick. Will have to try the old 25m bounding test.

Sunday May 19, 2013 #

Event: MNOC Willow River State Park

Walking 28:00 [1] 2.4 km (11:40 / km)

Quite humid today.

Orienteering 1:12:21 [3] *** 7.55 km (9:35 / km)

One of those days- busy week, a bit of stress and poor sleep conspired; felt really tired but had paid up for the event so we trotted out to WI. Hot, muggy and foggy. Slogged at it from the start and with a miss on number 9 (up and over route choice was good but failed to nail the right rentrant in the circle),and then failure to locate 12 (pretty sure I located the right hill off the end of the small trail, so either I just plain couldn't see it or the map / flag locatipn were flaky), then bailed on the course- glasses were just plain blurry. Took a couple of controls on the way back at a slow jog. Compass bearings were all off to left today and I wonder if the map meridians are off. Anyhow a DNF and not an HFA experience. Prised off 4 ticks within 30 mins. Time to give this sport a rest.

Saturday May 18, 2013 #

Jogging warm up/down (indoor track) 8:15 [2] 1.6 km (5:09 / km)

Felt jaded this am but decided to go to the group marathon prep session at LT MG, led by my trainer Ewan. Legs felt OK.

Stretching 5:00 [0]

legs with roller

Strength (circuit) 50:00 [3]

Abs to warm up, then lunges, slams and 4x10sets of plyos (box jumps, step ups with drive etc), finishing with some arms and closed grip pullups to fatigue (did 22).

Running intervals (treadmill and track) 17:40 [3] 3.5 km (5:03 / km)

Strides, speed and hills group session. 1k of alternating strides (mile pace), then jog the bends, the 1 min, 2min, 3 min increasing intensity intervals (6:40 pace) with jog recovery, then 3x 90 sec hills - 8% at 9 min/mile (aka 6 min mile effort) all with 90 sec jog recovery between. Felt good.

Note

Generally feel like I am finding my running legs again and foot, whilst occasionally "tweaky" in the arch, is not holding me back. Have to plan some TTs soon (ie 600m, 1200m, 3k)

Note

Motivational reading arrived in my mail box! Located a copy of "the perfect distance" about the Coe -Ovett rivalry ($2 for the book and 3.99 for shipping from UK- I guess I should thank Amazon for something).

C • movie 4

Walking 27:00 [1] 2.4 km (11:15 / km)

Post rain outing.

Friday May 17, 2013 #

Jogging (Road) 24:15 5.0 km (4:51 / km)

Out early before it got too humid, cruising on the Aventura exercise trail.

Stretching 5:00 [0]

Legs

Note

Long day in the saddle - successfully gave talk - then made it home by midnight via Detroit.

Thursday May 16, 2013 #

Walking 25:00 [1] 2.4 km (10:25 / km)

Cool non humid morn- shaking the legs out

Spin warm up/down 16:15 [2] 6.0 km (2:43 / km)

Easy effort

Stretching 6:00 [0]

Legs with roller

Drills 10:00 [1]

Hips and other dynamic loosener- uppers

Strength 20:00 [3]

Abs 10 mins then arms and shoulders 10 mins

Wednesday May 15, 2013 #

Walking 19:00 [1] 2.0 km (9:30 / km)

Apparently cooler in FL than yesterday in the TCs

Walking 10:00 [1] 1.0 km (10:00 / km)

Sunny LT break from meetings

Jogging warm up/down (Treadmill) 11:03 [2] 2.0 km (5:32 / km) +20m 5:16 / km

Decided on tempo day- so warm up inside.

Stretching warm up/down 10:00 [1]

Static and dynamic with hip drills.

Running tempo (Road) 21:16 4.96 km (4:17 / km)

Aventura exercise trail; 3.1 miles and clock stopped at just short of 5k. Warm at 80F with slight breeze. Good steady and comfortably hard effort- and pretty close to target threshold pace- felt a fade at 4 km and eased off the pace a tad. Haven't done one for a while, so felt good to have in the bag ahead of track season, although should do more.

Jogging warm up/down (Treadmill) 11:30 [2] 2.0 km (5:45 / km) +20m 5:29 / km

Back inside and dripping with sweat!

Tuesday May 14, 2013 #

Note

On the road again, so have to see what the day and rest of week brings re training opportunities. Feeling the need for speed!

Walking 16:00 [1] 1.6 km (10:00 / km)

Feeling jaded after flight (but only 3 hours duration)

Jogging warm up/down (Beach) 11:30 [2] 2.0 km (5:45 / km)

Barefoot in the soft sand with decent onshore breeze

Drills (Beach) 10:00 [2] 0.7 km (14:17 / km)

Pretty hard going so skipped the b skips but did everything else plus 4x50m strides

Beach (Sprints) 1:03 0.4 km (2:37 / km)

Short speed session in the soft sand. Marked off 50m and aimed for 10 reps @ 90-95% effort with 50m walk recovery between. Focused on arm drive and fast feet. With breeze slightly behind was hitting them fairly consistently at what I felt was sub 13sec 100m (on the track) effort - probably decent 400m training for say a 60.x target. Started to fatigue on last 2 so called it a day at 8. Went as follows (rounded to nearest tenth):
7.8, 8.0, 7.7, 8.1, 8.0, 7.9, 8.1, 7.7

Stretching 10:00 [1]

Static legs

Jogging warm up/down 6:00 [2] 1.0 km (6:00 / km)

Short cool down and back to hotel.

Monday May 13, 2013 #

Walking 31:00 [1] 3.0 km (10:20 / km)

Between rain showers - at least not cold.

MTB (Road) 34:47 13.2 km (2:38 / km) +180m 2:28 / km

Nice evening, so something different (as in if I am going to do any AR stuff, better get some bike legs going). Quick jaunt around Medicine Lake, initially into the wind. As I hefted my old 30# clunker up the rolling hills on the way home, my mind drifted to Mr Wentzl's 20# work of art, and a former (now disgraced) champ who is quoted as saying "its not about the bike". Right Lance- I get it!
Anyhow a satisfying outing, without mechanical or physiologic enhancement.

Sunday May 12, 2013 #

Jogging (Trail) 54:46 10.24 km (5:21 / km) +165m 4:57 / km
ahr:131 max:152

Mother's Day expectations dutifully exceeded, so out for a run in the park- loops of French XC trails with some nice hills on the way. Cool 40F necessitated full body cover. Generally mellow pace except for last 2k which were a bit faster (4:55 / k).

Walking 27:00 [1] 2.5 km (10:48 / km)

Strength 1:20:00 [2]

More raking and carrying - spring clean up finished :)

Stretching 7:00 [0]

With roller.

Saturday May 11, 2013 #

Event: MNOC Battle Creek

Walking 27:00 [1] 2.5 km (10:48 / km)

Blustery old day.

Orienteering race (Red at Battle Creek) 58:56 *** 8.22 km (7:10 / km) +160m 6:32 / km
spiked:19/20c

Across town and the ole Miss. to St. Paul: almost had to give up getting there with I 94 E closed! Anyhow made it following a grand tour of the Twin Cities.
Ran the red course and pretty steady effort, with no major bobbles. A couple of minutes dropped partly in the green around 12 (missed the small trail exiting the area) and frustratingly having to retire shoelaces 3x (forgot to tape them:( Also slight overrun on 15. NB scale was 1:7500 which I didn't realize till I studied the map later- wondered why things came up faster than expected. Ran the long way round from 20 to F - north side of lakes !! SL = 6.7

Red - Splits

Friday May 10, 2013 #

Event: 2013 U.S. Individual Championships/Team Trials

Walking 26:00 [1] 2.4 km (10:50 / km)

LT escape - sunny but cool.

Jogging warm up/down (Trail) 20:36 [2] 3.7 km (5:34 / km) +50m 5:13 / km

Trail testing some new shoes and inserts.

Thursday May 9, 2013 #

Event: Medtronic Mile

Jogging (treadmill) 31:34 6.0 km (5:16 / km) +60m 5:01 / km

Rare LT trip to gym (involves, drive, change, wo, shower, drive). No plan and legs were tired, so warmed up a mile and a bit then threw in some tempo pace (5kish) 5x400m (1:38-1:35) with short (200m ie1:20-1:30) recovery. Then jogged as cool down and done- back to an afternoon of meetings :(

Wednesday May 8, 2013 #

Note

Missed the deadline for online entry for medtronic mile, so another year it will have to be.

Walking 25:00 [1] 2.4 km (10:25 / km)

A bit more leisurely than the usual LT power walk on account of humidity.

Note

Comparing back to last year and track season run up - got an earlier start thanks to weather on East Coast. Mid April was running 10x200 at 35/36 secs then mid May 33 secs with 300s in 48-50 and 400s in 70's. Early season (May) 800m race in 2:22, 400m in 61 and a 600m TT in 1:44. So judging from last night am not too far off getting back to race form. Body integrity pending, need to stick at it.

Jogging warm up/down (Indoor) 8:24 [2] 1.61 km (5:13 / km)

Mile warm up before strength

Strength 55:00 [3]

10 mins abs then push ups, toe touches and squats to warm up. 4x10 goblet squats (40#), hi box jumps, mid box from seated and drop downs, glut/ham raises, rows 60#, should presses 40#, shoulder raises front and side to fatigue, death crawl with 15# each arm, 12# slam downs and done!

Stretching 10:00 [0]

Trainer assisted.

Tuesday May 7, 2013 #

Jogging warm up/down 10:45 [2] 2.0 km (5:23 / km)

Before intervals with 4x50m strides.

Stretching 5:00 [0]

Dynamic and static hips and legs.

Drills warm up/down 10:00 [1] 1.0 km (10:00 / km)

Std routine 2x50m (a ,b skips, hi knees, butt kicks, Carioca, backward running).

Track intervals (Outdoor) 4:53 1.6 km (3:03 / km)

Outdoor track at last. Beautiful 77F with mod breeze down home straight. Plan was 8x200m at target mile pace- 40s per 200m @ 85% effort (run in lane 3 off the stagger). Well failed on target pace; got carried away on first (audience maybe?) then settled in and went just fine. Focused on good running form with 200m walk/jog (1:30-1:45) between: pace was more 800 ish (although this target would be 35sec). Have captured as 2 sets of 4 as splits so I can build to 12 or so later in season and compare back; no break between sets. Went as follows:
35, 38, 37, 38, 38, 38, 36, 33. Last one was more like 90% and 800m effort. Avg = 36.6

C • seems fast as usual - up to... 2

Jogging warm up/down 6:15 [1] 1.0 km (6:15 / km)

Short warm down as track being taken over by Lax.

Walking 21:00 [1] 2.0 km (10:30 / km)

LT outing - gorgeous spring day!

Walking warm up/down (Walk / jog) 12:30 [2] 1.6 km (7:49 / km)

The bits between the intervals.

200m intervals - Splits

Monday May 6, 2013 #

Walking 33:00 [1] 3.5 km (9:26 / km)

Very nice 70F

Spin warm up/down 15:05 [2] 7.25 km (2:05 / km)

Easy load, cadence 100+/-5

Stretching 5:00 [0]

Rollering it out.

Strength 15:00 [2]

Hips and abs.

Drills (indoor track) 12:30 [1] 1.6 km (7:49 / km)

2x40 m with walk between; A skip, B skip, high knees, butt kicks, carioca, laterals, bounding, wind sprints, backward running. Getting the legs pumping for tomorrow.

Sunday May 5, 2013 #

Running long (Road) 1:04:13 13.14 km (4:53 / km) +190m 4:33 / km
ahr:140 max:157

Return (first time since Oct) to the Medicine Lake 8 + a bit. Started off at a pace I felt I could comfortably maintain for an hour - turned out to be 8 min/mile - and kept the GPS on menu mode for the most part so I wouldn't get distracted.
Pleasanter day 40F and light breeze across lake made for good running conditions. Progression run with 4 mile splits in 32:32 (8:08) and 30:40 (7:40) and last k in under 4 mins (3:56) without undue effort. So a decent first long outing for the year without complaints or soreness.

Stretching 5:00 [0]

Rollering the legs as yard chores beckon; have honey do list as SO is in Boston.

Strength (Arms) 1:18:00 [2]

Spring clean up; raking and carrying.

Walking 25:00 [1] 2.4 km (10:25 / km)

Warmed up to a balmy 50F; feels like spring might be here.

Note

A pretty decent week, energy and balance wise; recovered well post AR.
Packed away the snow boots and skis for another year :)

Saturday May 4, 2013 #

Note

Spin warm up/down 15:00 [2] 6.45 km (2:20 / km)

Something different

Strength 45:00 [2]

15 min abs then 4 sets 30sec of box jumps, lunges, drops, push ups, dips, biceps curls and hips.

Jogging warm up/down (Treadmill) 12:00 2.48 km (4:50 / km)

2 mins jog, 2x4 mins at 7:30 with 2 mins between, then done.

Stretching 5:00 [0]

Std legs routine

Walking 25:00 [1] 2.4 km (10:25 / km)

Cold and miserable out.

Note

Reflection on training: Evolution in the last 3 years has seen me do more strength including plyos, mod amount of running with more HIIT and a lot less biking. Seems to have helped preserve speed without too much loss of distance endurance. Also note that I really need the walking to stay loose and the drills to get the muscles pumping again.

Friday May 3, 2013 #

Running warm up/down (running form - indoor) 9:34 [2] 2.0 km (4:47 / km)

Short progression run (5:04, 4:30)

Drills 55:00

Jump rope warmup, 2x10 dynamic stretches (scorpion , eagle), hip drills and hurdles, then 2 sets x 40m of A skip, B skip, skip/hop, high knees, butt kicks, carioca, backward running, bounding. Finished with 3x30m falling starts.

Stretching 7:00 [0]

Foam roller on legs to finish.

Note

In reality it is the 83rd day of February here in the TC- snow falling but not accumulating- geez!

Note

Pushing the limits?
http://live.solarimpulse.com/

Thursday May 2, 2013 #

Walking 23:00 [2] 2.4 km (9:35 / km)

No snow- but biting/cold wind.

Jogging warm up/down (Indoor) 10:49 [2] 2.0 km (5:25 / km)

Warm up before drills, stretching and then intervals.

Drills warm up/down 7:00 [1]

Skips (A and B), high knees, butt kicks, carioca.

Stretching 10:00 [0]

With and without roller

Running intervals 13:42 2.8 km (4:54 / km)

Proscribed workout (around mile pace) 200, 400, 600, 400, 200 ladder; which was needed for confidence to execute longer intervals (been too long). Anyhow not as bad as I anticipated, and made it to zone 5 for first time in months- ie last 200 of the 600. Recovery was 200m walk jog between each (1:25) except for 400m after the 600 (3:00). Ints as follows: 42/86/2:07/85/39. So OK but more work to be done!

C • Nice workout 2

Jogging warm up/down 12:06 [2] 2.0 km (6:03 / km)

Easy pace w/d to finish.

Ladder 200/400/600/400/200 - Splits

Wednesday May 1, 2013 #

Jogging warm up/down (Indoor track) 10:52 [2] 2.0 km (5:26 / km)

Before strength

Strength 55:00 [3]

10 mins drills to get legs engaged then some core followed upper body (chest and shoulders) focus with 4x10 bench presses,flys, lats, dips etc.

Stretching 10:00 [0]

With roller and quad stretches.

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