Steady state - 20 minutes
Hill sprints x 5
This was done yesterday. Nothing too crazy. Because of traveling I haven't been able to get a lot of conditioning in so I just did the 5 and called it a day. These felt just fine and I could have easily done the usual 10+ but generally when you rush back into sprint work, you'll end up with some overuse injuries. So I played it smart and stopped at 5.
Tonight starts the first week of three weeks of preparatory training. I won't be hitting anything heavy for these three weeks. The fastest way to make sure you stall in training is to start out too hard and too heavy early on. So don't expect to see any heavy weights moved (well, heavy for me) for at least a month.