Ext Tempo 2.2km
2 x MB Str Circuits
Recovery day. Dynamic Flex + Core Series
Dreading this session all week. Even though this was an unloading week, big focus on Int Tempo out to 150m.
Session was 4×150, R8 @ 93-95%
Using freelap, off a 3 step roll in. I went, 17.21, 17.57. 18.21. 18.68. Obviously very challenging for me and need to keep persisting over this distance to help my str endurance and aid me to hold form when running out to 200.
Light gym session
Squats @ 100kg, 2×4
Front Pulldown SuG @ 80kg, 3×8
BB Step Ups w fast leg @ 60kg, 5, 4, 3
SL Hops @ 60cm, 3x4ea
Straight Arm Russian Twists @ 4kg MB, 3×60″