Thorough run warmup+
Run 800m @ 90% effort, start a new set every 4 min x 3
3:02 – 3:05 – 3:08
Had a 200m path to use today that allowed me to pace out each lap and give me a good visual for effort.
+
Planche walk in on toes x 3 controlled reps (shift weight to hands as much as possible)
GHD twisting hip extensions x 6/side
Tall kneeling KB halos x 4/direction
4 sets, rest as needed
+
Run 800m @ 90% effort, start a new set every 4 min x 3 (repeat efforts from first set)
3:10 –
Temporarily called on the 2nd set at 400m. I should have gone through another thorough warm up before starting back in the 800’s. The body felt really cold on the first run and started to feel irritation in the hamstring tendon. Cooled off for a little bit, voodoo flossed the knee, and then went back through a mini-warm up that I could squeeze into the time I had allotted.
First 800 felt so so, and completed at 3:08, next 800 could feel the irritation 600m in and decided that pushing through the temporary discomfort could make things worse. I know this will be fine later, but for future reference I need to focus on doing another warm up when intervals are split.
+
Air bike 10 min cooldown