6 laps on grass circuit ~ 3 miles
Contrast shower on legs
Static stretch before bed
Comments: moderate pace on the slower side, weather was decent not to hot not to cold…started out faster but started slowing on lap 3. Was experiencing some right hip, and Achilles pain from standing last night and during the run too.
15x10m shuttle runs
static stretch + dynamic stretch
1:22 jog on road
3x5x20-25m hill sprints, 90% in trainers, walkback between reps and 3 mins between set 8 falling, 7 three point
5 stationary quick leg
2:00 jog on road
Comments: pretty good workout, not too cold 53, mentality was good, seein improvements. Few slips on the 3 point there I can definitely see how bad my legs are damaged when doing 3 point. Focused on active foot strike. Quad and left calf were just tight/hurting though.
12:18min jog @ a decent pace
light static stretch
Comments: my Achilles and lower calf started killing me during the second half of the run which slowed the pace I did the first half in about 5 mins. Did a light static stretch but didn’t want to over do it. It was feeling similar to how it felt when I did a long run in the spring before my calf injury so ill be watching that
800m jog on grass
static+dynamic stretch (30yd)
did a few quick legs
3x4x10m acc @ 95% on grass in spikes, walk back recovery, 3 mins between set
800m jog cool down on grass
Comments: nothing really impressive or really bad, same as the hill work. I had a few slips, but I feel that everything will come together soon enough. Weather was good 65 ish with a light wind.