Note
Let's try out this attackpoint shenanigans.
Strength and Conditioning 1:00:00 [0]
Rolling around on the floor, stretching etc
Agility stuff: High knees, lateral high knees, fast feet, in/out fast feet, ickey shuffle forwards and backwards
3x6(both leg) Bulgarian squat
3x8 overhead squat (5kg bar)
3x8 dumbbell bench press (7,8,9 kg)
3x3 double foot jumps along a tape measure, best was 6.5m (better than woman's fencing's best, woohoo)
3x3 seated box jumps
3x10 supine row
Run 20:00 [1] 3.1 km (6:27 / km)
Jog to the meadows
Run 30:00 [5] 5.5 km (5:27 / km)
5 intervals, starting every 6th minute. Running on Tessa's shoulder for the most part, she's about the same pace as me.
1- 1km: 00:03:39 - Remembering where the heck the kilometre loop went
2- 1km: 00:03:34 - Feeling alright, nice to have people to run with
3- 1.25km: 00:04:26 - Tessa asked if I wanted to do a long loop, decided I would
4- 1.25km: 00:04:28 - Another longer loop, harder to keep up the same pace
5- 1km: 00:03:35 - Final km loop, feeling it in the home straight
Run 25:00 [1] 3.1 km (8:04 / km)
Jog back after intervals, chatting with Dave till Lothian Road