Strength / Core1:00:00 shoes: Inov8 Bare-X Lite (Lime)
@ Stir uni gym.
Run to W/U
SL Squat Machine :6-7 rounds progressive x10 reps - to max @ 74kg (= MASSIVE recent improvement!!!)
Mini Circuit: 3 rounds of 10x Dips / Assisted Chin-ups / Calf Raises x2 (both straight leg and bent leg versions).
KB SL deadlift: 3 rounds x16kg Alternating arms (adds core and balance challenge)
Curl ups (x20)
Plank and Side Plank (with leg lift reps) : 2.5 rounds x30 secs
Walk / Jog W/D
Run43:44 8.01 km (5:28 / km) +290m4:37 / km ahr:112 max:159 shoes: Inov8 Mud Claw 300 (Red)
Part recce of (first half of) course for Dumyat hill race in a week's time.
Didn't pay quite enough attention when glancing at a map before heading out. Think I worked it out on the way back down, but hoping to have plenty of folk to follow in any case.