Stretching/exercises 25:00 [1]
Core - on ball
Squats - single/double legged (+ weights), ball behind back controlling hips
Glute/hamstring - crunches with ball, side raises with weight, etc
Arms - free weights mostly, while on ball
Running 19:00 [2]
warm up - late to track... busy and bus issues.
Intervals 30:00 [4]
4:24 Interval on grass
1:28 rest
4:33 Interval on grass
1:34 rest
4:59 1200m on track
1:45 rest
4:54 1200m on track
2:14 rest
4:57 1200m on track
Felt pretty shitty, and not very fast, still coming back from three weeks of up and down sickness including a round of antibiotics for bronchitis. Focused on my running form on the track. Felt like I was moving my arms well.
Running 29:00 [2]
silly walks, lunges, strides and a warm down run.