Tuesday, May 15th 2018

A. Crossover Symetry Work 
B1. Starfish Side Plank; 20 sec/side x 4 sets; rest 30 seconds 
B2. Hanging Knee Tuck to Extension; 8 reps x 4 sets; rest 30 seconds 
B3. Sorenson Hold; 35-45 sec x 4 sets; rest 90 seconds 
+
Base Running: 
1 x 800m @ slightly faster than 5K pace effort w/ 400m walk/slow jog recovery 
rest 2min 
1 x 500m @ 5k pace, 300m @ 1mile pace, 200m @ 400 pace (directly into next run - be as consistent as possible) 
rest 2min 
1 x 800m @ slightly faster than 5K pace effort w/ 400m walk/slow jog recovery 
rest 2min 
1 x 500m @ 5k pace, 300m @ 1mile pace, 200m @ 400 pace 
rest 2min 
1 x 800m @ slightly faster than 5K pace effort w/ 400m walk/slow jog recovery

Completed all movement work. Feeling good there. 

Runs were:

3:46/2:05

3:19 - Did a 400/300/100

3:32/1:59

3:22

3:28/1:52

Even though I was getting more tired. I was running faster. Really enjoy running.