10 PM
Biking 32:00 [1] 17.0 km (31.9 kph)
Stationary bike, hills. Listened to Once and Future King for a bit before switching to Alone on the Wall, Alex Honnold's new memoir. I felt a desire to play Ticket to Ride, which I played for the first time this weekend under the tutelage of Saint Kevin of board games.
Strength training 30:00 [3]
2 circuits of:
15x 16 kg dumbbell clean and press (x2)
15x 4.5 kg standing fly
15x double and single calf raises, +30 kg
25x {tuckup, oblique crunch, kayaker + medicine ball, leg lift, plank}
1 minute jump rope
Running 20:00 [3] 4.4 km (4:33 / km)
shoes: 201505 Inov-8 Flite 230
Treadmill at 1%. I did three minutes of warmup at 8:20/mi, ran 15 minutes at 7:10/mi, then two minutes slower. Felt a little bleh. The treadmill is barbaric and uses Imperial units, which I didn't bother to convert except for the total.