Running1:10:00 [3] 13.5 km (5:11 / km) +200m4:50 / km shoes: Salomon XT Wings
Set off on a longish run up to Redmires. Followed a conduit for a bit then cut down, sooner than I intended but thought I'd find the right path later. Then got some problem with left foot and had to keep stopping. It got worse in the next few km before improving but was running at a reduced pace.
Running20:00 [2] 4.0 km (5:00 / km) shoes: Spira Striker
Gym1:00:00 [3]
Early down hallam with danger.
3* [Bar w/u - MedBall lunges]
3*6 OH squats. did them on box. Felt much easier than last year.
Front Squat: 8,8,6,6 - 40kg Started too high, was suppose to do 10 to begin with.
DB Lunges: 3*8 - 12.5
3*15 [chins, dips] with 90sec rec. Was suppose to be doing press up to but only manged 10 then 4. Arms were dead.