Notes
19:59 WU
21:59 CD
Morning WU set, stretching, and workout with Jules, Skroll, and Lex. 2x4:00, 2x3:00, 2x1:00 fartlek with equal jog rest (4:00 after a 4:00 repeat, 3:00 after 3:00, etc.) on the Abbot Trail near the soccer park. Emily Pap biked next to us the whole way.
I led the second 4:00 repeat and the first 3:00 repeat. Felt good and made sure these were especially quick. ;) Skroll remarked that I ran them well. Our group stayed tight the whole way, and we only spread out a tiny bit for the last 1:00 repeat. I finished a a couple steps behind Sara and Julia.
Quality workout with quality people. Post-workout GS, 1x10:
Lateral lunges
Single leg squats
Lunge walk
Burpies
Rocket jumps
Crunches
Push-ups
Back hypers w/ a twist
Leg toss
Planks (all sides, 30s ea.)
Prone flex-leg hip extension