WU with strides
20 minute progressive tempo (10 minutes at Marathon pace 5:50 pace, 7 minutes at half marathon pace 5:47 uphill, 3 minutes at 10k pace 5:16)
5 minutes easy
6x40 second uphill sprint (5:06 pace) downhill recovery jog
5 minutes easy
10 minutes at half marathon pace (5:29 pace)
CD
Ran on base after work. Haven’t felt great, but wanted to get my workout in. sadly the storm front hit mid warm up. So 30-40 mile an hour gusts meant I got really cold.
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