A weekend full of workouts...
Friday: 90 mins Spinervals 5.0 Mental Toughness (he gets you off the bike to do two 90 second isometic squats in the middle of the video - yeowch!)
Saturday: Yasso 800's w/ Mark (1km w/u + 4 x 800m repeats @ 3:40 w/ 200m rest + 1km c/d) for a total of 6km ~35mins but TOUGH!
Sunday: 35 min w/u on the trainer (Spinervals Time Saver Tempo Workout) + 8km run @ 6:04min/km (~48 min)
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