That was tough after the 10k on Saturday and a long drive home from friends yesterday. 400m warm up Then 4 rounds of: 100m RPE 7 / 100m recovery 200m RPE / 100m recovery 300m RPE 7 / 150m recovery 400m RPE 7 / 200m recovery 3mins rest between rounds with 400m warm down.

Not able to do the gym conditioning session today as I am away. So decided to run a 10k instead. First one since November. Flat route definitely helped 👀

Followed the Running Classroom starting with the 10x100m repeats. That was tough. Tried to do the 200m recovery jogs but I was cooked from the sprints.

Weekly Hyrox Conditioning Session programmed by my gym: Each workout is 7mins, with 1min rest between workouts and the session is repeated twice, so an hours work: - 1km ski followed by AMRAP Wall Balls - 750m Run followed by AMRAP IGYG Burpees - 1km row followed by AMRAP Sled Push lengths (Round 2 was AMRAP Cals on the Assault Bike) - 2km Bike followed by AMRAP 30kg Reverse Lunges I did this on my own, as the guy I was partnered with dropped out at the last minute. Good practice for when I finally do a Mens Open Solo......

First track intervals of the year. Mainly due to calf issues for the last three months. 8x400m @5min/km pace with 2 min walking recovery in between. Will push the pace next time as that was a bit too comfortable.