Walking 24:00 [1] 2.5 km (9:36 / km)
On roads for this one
Jogging warm up/down (treadmill) 17:23 [2] 3.5 km (4:58 / km) +30m 4:46 / km
Usual slow start and increasing speed from 6 up to 4:30 min/k pace
Strength 35:00 [2]
Shorter easier session tonite as part of taper. Plyos with box jumps 3x12, high box both feet, low box one foot with arm /shoulder work interspersed, then box skips front and side with rows and push ups. Plus sundry other leg and shoulder work.
Stretching 20:00 [0]
Extended session, trainer assisted and roller.
Note
PFW
Th ski
Friday easy warm up type run