Warm up (5 x Inch worms, 10 x Hip openers, 10 x BW squat, 2 x T-spine lunge, 2 x Crucifix, 10 x Band passovers, 15 x Calf raises e/s)
3 x 10 e/s Band step back 3 x 10 Band bent over row
3 x 8 Reverse lunge (12 kg) 3 x 8 Single arm supported row
3 x 10 Otis sit up (12 kg) 3 x 10 Band side lying pull
4 PM
Running1:12:18 16.47 km (4:23 / km) +151m4:12 / km ahr:129 max:146 shoes: Black Ride
Achilles a bit achy in the first five minutes (1-2) but eased quickly and I didn't feel it again. Another little ache after finishing. Worse than at the start of the week but much better than it has been - happy days!