12 degrees - ran on the Murdock Canal Trail.
AP: 8:55 (9:59, 9:13, 8:30, 8:16, 7:58, 9:30)
I didn't sleep well last night as I was nervous about this LT test. 15 min warm up (4x30 sec stride) - 30 minute hard run - 15 minute cool down. Numbers don't lie and I really get to find out where I am fitness-wise.
Started with the 4x30 seconds. I am very much a negative-split runner, so I just started to run and tried to push. The last 10-15 minutes I pushed harder and was definitely in puke zone.
I was hammered by then end. I jogged very slowly home. Once I got in my house and looked at Garmin Connect, I realized my cool down was 7 minutes short. I guess I ran the second half much faster than I had anticipated and turned around too soon.
single leg dead lifts
side to side lunges
side to side squat shuffle with band
squat with lateral leg lift with band
hammie roll out on ball
single leg squat drill
LLL with band
fire hydrant hold
single leg bridge
glute triangles on Bosu