Fri: End <60 (trail), Str/end

Workout: early AM

Cold swim 

Then: 

5 min trail run @ easy pace

Then: 

45 min trail run @ easy pace w/ 6-7 long hard threshold paced digs

Then: cool down

5 min trail run @ easy pace

Then: later in AM

2 rounds of kb complex @ 45# (x 6 reps each)

Then: cool down

5 min x relaxed stretch 

10 min x slalom ski 

Comments: 

Great to get on the trail again. Kettlebell complex is approx 5 min per round so time under tension adds up. This takes care of grip work as well.