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 lateral leg lift 3 x 10 Band overhead press
3 x 6 Split squat (32.5 kg)
3 x 8 Supported hamstring curl 3 x 8 Supported knee tucks
12 PM
Running58:51 13.62 km (4:19 / km) +79m4:12 / km ahr:132 max:155 shoes: Black Ride
Scorching out. Achilles feeling good today, a small ache (1-2) in the first five minutes which lasted about 30 seconds and nothing else. A couple of small aches in the afternoon.