2 sets of core:
Brace x10
Bridge x10
Quadruped SL HE x10

1L Squat 3×5 (6 steps!) – aka parallel height
Chinups 3×10
Pushups 3×10

Big workout today. 10x200m w/ full rest.
30,29,29,29,29,28,28,28,28,29 !

Short Speed day.

1 set of core:
Brace x10
Bridge x10
Quadruped SL HE x10

40 minutes EZ.

WOW definitely felt yesterday’s workout! Good run in the rainy tamaques park.

2 sets of core:
Brace x10
Bridge x10
Quadruped SL HE x10

8x800m w/ SR

2:47,2:44,2:43,2:41,2:40,2:38,2:37,2:37.

Same rest that I ran them in.

Really happy with workout. I am following jon’s advice and running higher volume intervals to try and accumulate 5-8k of work