Gym time! It was snowing in Boston - a gentle, steady snowfall at -2 C. I started the session with a 40 minute hills session on the stationary bike. I caught the second half of the Steelers - Broncos game on the radio.
Strength training30:00 [3]
The second bit was a strength training session.
- 4x10 single arm dumbbell clean and press, 15 kg, each side
- 3x15 shoulder fly, 5 kg
- 4x10 deadlifts, 60 kg
- 10 pullups
Running20:00 4.4 km (4:33 / km) shoes: 201505 Inov-8 Flite 230
Treadmill, 1% grade. Ten minutes at 5:10/km, ten minutes tempo at 4:08/km. I felt ok - legs a little tired, but mostly overheating. A little dodgy, but just enough to be QW 3.
Elliptical20:00 [1] 3.1 km (6:27 / km) shoes: 201505 Inov-8 Flite 230
I decided to complete the sorbet by doing 20 minutes elliptical to get a little extra time.