Tuesday 8th September

AM
Run Long
Session planned was 4*7km efforts holding 3:42-3:50.

Was pretty sore and tired this morning. There was no holding my times I made the following modifications
3km warmup
7km 4:02,3:55,3:46,3:54,3:47,3:42,3:47
8km 4:09,4:12,3:52,4:03,3:37,3:38,3:49,4:00
7km 3:53,3:47,3:43,3:51,4:08,4:02,3:53

With 3 min walk/jog/toilet in between. Was a bit flat, but the second effort was around the outside of centennial so undulating. Bit slow hey?



PM
Weights (Legs)

Really suffered on this session, was hard and really struggled to get any rhythm at all.