Usual warm up
Hurdle drills for flexibility, bounding, ladders, hopping, bounding and plyos.
Warm up strides
30m, 40m, 50m, 60m, 70m, 80m all at 100% with a walk back recovery.
Ran well tonight and I feel I am getting some of my sharpness back.
Legs feel a lot better after sports massage.
4k run planned for Saturday with more lifting.