Monday AM: Fasted Z1
Early AM before breakfast

45min Run @ Z1

*Started off slow as I have not run this distance, well not distance but this time frame for a while. Didn't set out to break any records but wanted to feel comfortable at the end. Started to rain about 3mins into the run. Was an out and back track that was MORE than undulating. Average 135BPM average total time 45min 45. Out was exactly 22min 30 and back was obviously 23min 12.

Monday PM: Hip speed intense + single leg intense + core accessory

A. 12-16kg, max effort KB OH toss; rest 90sec x8

* Used a 16kg Bell and threw for distance. Got further and further each throw except the last one. Tried too hard on the last and was a metre short. Longest was 8m.

B. Rear foot elevated DB split squat @ 3010, 8-10reps/leg; rest 2min b/t legs x3

* Have not done these in a while and took a little to get the right weight. Tried to focus on using the front leg but the rear foot supported on the bench definitely help. Used 15's then 20's and finally 25kg dumbells. Performed 10 reps each set

C1. BB alternating fwd lunges, 7/leg; rest 20sec x3

C2. GHR 8-10reps, add load intensity as needed; rest 3min x3

* Used 80kg for lunges and did sets of 7 each leg for GHR used a 5kg plate and got 10, 10, 8 (performed last 2 reps with no weight

D1. 45sec Backwards sled drag, constant movement; rest 90sec x3
D2. Strict toes 2 bar @ 1010, 10reps; rest 90sec x3

* used 80kg on the sled and just kept it moving. Got the heart rate up and the leg burn happening. Strict toes to bar were tough to control the eccentric swing. got 10, 10, and then 8. For the last set I got 8 and then two singles. I was shagged.

Finished off both AM and PM session with 30mins of mobility.