30′ sub MAF build to MAF
Interval set:
5 X 40″ on 2′ rest.
Finish with easy running, getting HR back to MAF or lower.
Slept in the mountains for the first time in a while last night. I had to stay in Bandung for work, and partially because I want to try running in the mountains, too, and try to find trails to run in the cool mountain air.
So slept at about 5,000 ft altitude, which isn’t that high. It’s a bit harder to breathe than usual, but I easily got into rhythm. Cooler air, but not cold, and it helped offset a higher HR from not breathing as well.
I ran on a mix of broken asphalt and some rocky trails. Intervals were done on a hill and repeated 5x as instructed. Catching my breath was hard, but the intervals were fun. Felt the push off with my glutes.
Gotta bring my train running shoes next time and find a trail to run.
Start with dynamic warmup and mobility
2 sets:
15 x chest raises
15/15 steps lateral walk
15/15 band external scap rotation
3 sets of each:
12/12 SL Support Squat
12 x inverted row
1 minute plank (forearms on PB)
3 sets of each:
10/10 Goblet Side Lunge
12/12 x1/2 kneeling military press
30s/30s side plank
Did my mobility workout when I got home. Chest raises, scap rotation: Single band, Lateral walk: green band, Goblet Side Lunge, 1/2 kneel military: 8kg KB. Feels easy, perhaps move to 10kg next time.
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