So after a long day at work (13hrs) I went to pt and done leg day
1000m row
Squats 4 sets 10 reps (1x20KG 1x40KG 1x60KG 1x70KG 6 reps)
Bulgarian Squats x2 sets x10 each leg
Spanish Squats x2 sets x10 reps
Single leg dead lift 3 sets 10 each leg
500m row fast 1.40.8
Then after another shift today I've just got a pb in my 3k. I felt great. Again I could have pushed in places. I'm very chuffed. Let's see what Nike says lol