Run: Marathon Pace Previous Next

Notes

Warm Up: Cannonball + Heel Routine

Tough run, struggled with the muddy trail on Delmas and it's actually not all that flat. Really had to dig in deep for the last two reps. Probably didn't help that I drank a bit last night. No more drinking from now on. Average for the 5x1.5km was ~4:03/km. Took a slow 5 minute walk at the end then did 100m, 75m, 50m and 25m strides with a slow walk in between

Cool Down: Stretches (hamstring, quads, hip flexors, adductors, calf, soleus, ITB, back)