Followed Ivar round and did some lifting. Then I did some conditioning and functional stability. JDs again, not so keen as last week x 4. Step ups, one leg squats, goblins, core, back, ankle.
Run30:00 [3] 6.0 km (5:00 / km) shoes: Asics Hypers B&G
Run22:00 [4] 6.4 km (3:26 / km) shoes: Asics Hypers B&G
Upped the vdot from last week but decided to run a slower pace of session to allow a bit more distance without overloading the foot.
4 x 1.6km with 1 min rest [5.30 speed T]
Felt very comfortable and I was bang on the right pace all the time.
On the way to the pool Ivar complained that we always listen to his music when we train together and he suggested that it would be good if I chose the music for once. So after being persuaded I introduced him to the world of trance and progressive with a 1 hour megamix. I think we will be going back to gråtlistan for the next session. Ting skjer.