Running 40:00 [3] 7.0 km (5:43 / km)
shoes: 201702 Asics Gel-contend
Run to the athletic center (in the snow!), 1 km warmup on the indoor track, then 8x200m repeats with 200m easy rest. Times were 39-42s. I cooled down for 400m after the repeats, then did a weight circuit before running back to the Mars Centre (sic).
Strength training 15:00 [3]
3 circuits of:
20x 50cm box jumps
2x10 16 kg kettle bell clean and presses
25 tuckups
25 oblique crunches