Weight training 20:00 [1]
The usual: arms, 1 legged stuff, core, stretching
Running 26:00 [3]
warm up run with the group and strides with petra
Intervals 18:19 [4] 4.8 km (3:49 / km)
6 times 800 metres at the track. Just came from my massage appointment. Do not thinks running this was the best idea as I felt almost too loose, and may have undone everything he worked on.
3:00 Interval - had petra there to push me
2:01 Rest
3:03 I - petra dropped off, as she is still a bit sick
2:13 R
3:04 I - legs really started to feel heavy in the second half
2:14 R
3:03 I
2:13 R
3:04 I
2:34 R
3:05 I
Hard to push went almost completely by myself, 2 faster girls slightly ahead (but not on the last one as they only did 5).
Running 10:00 [2]
rest between intervals
Running 26:00 [2]
ABC's, lunges, some plyometrics, and warm down run with petra.