1 set of core
x10
Brace
Bridge
Quadruped SL HE

10x800m w/ same rest. 2:40,2:39,2:37,2:37,2:36,2:36,2:37,2:38,2:38,2:38.

Great workout! I am going to need to write an article on why I started feeling better.

2 sets of core
x10
Brace
Bridge
Quadruped SL HE

26x200m w/ same rest – 37-38s

I wanted to feel more rested going into my interval day so I did a few less 200s today. Feeling good!

2 sets of core
x10
Brace
Bridge
Quadruped SL HE

4 sets of strength
1L squat x5
Chinups w/ 12 kgs x5
Pushups x5

12x150m w/ 3 min rest. 18-19s.

1 set of core
x10
Brace
Bridge
Quadruped SL HE

50 minute run.

1 set of core
x10
Brace
Bridge
Quadruped SL HE

8x300m w/ 4 min rest. 50,47,45,45,45,45,45,45

1 set of core
x10
Brace
Bridge
Quadruped SL HE

36x200m w/ same rest in 40-41 seconds.