Trail Run1:03:15 [3] 11.54 km (5:29 / km) +100m5:15 / km ahr:147 max:161 rhr:59 slept:8.0 weight:61.2kg (rest day)shoes: Mizuno Wave Rider
Steady pace.
8 PM
Strength warm up/down 17:54 [1] (rest day)
2 min Plank to side bridge with leg lifts 10 lunges each leg 10 Reactive elastic hip extension each leg 15Single leg ball bridge each leg 10 Single leg knee tucks each leg 10 Single leg ball hip extension leg curl each leg
Trail Run long 1:53:49 [3] 17.15 km (6:38 / km) +245m6:12 / km ahr:154 max:188 rhr:59 slept:8.0 weight:61.2kg shoes: Mizuno Wave Rider
SMT with hunted/hunter higher intensity bursts.
9 PM
Strength warm up/down 15:18 [1]
2 min Plank to side bridge with leg lifts 10 lunges each leg 10 Reactive elastic hip extension each leg 10 Single leg ball bridge each leg 10 Single leg knee tucks each leg 10 Single leg ball hip extension leg curl each leg
Trail Run warm up/down 10:00 [2] 1.5 km (6:40 / km) rhr:59 slept:6.8 weight:61.2kg shoes: Mizuno Wave Rider
Warm up to intervals
Trail Run intervals 20:00 [5] shoes: Mizuno Wave Rider
5 600m repeats. 1:40 rest.
Trail Run warm up/down 5:00 [2] 0.5 km (10:00 / km) shoes: Mizuno Wave Rider
9 PM
Strength warm up/down 15:04 [1] ahr:89 max:105
2 min Plank to side bridge with leg lifts 10 lunges each leg 10 Reactive elastic hip extension each leg 10 Single leg ball bridge each leg 10 Single leg knee tucks each leg 10 Single leg ball hip extension leg curl each leg