Running24:45 [1] 5.02 km (4:56 / km) shoes: Brooks 11
Strength and Conditioning30:00 [1]
Half Squats 10x3sets 140,142.5,145kg Step Ups 8 on each leg x 2sets left 20,30kg, right 50,52.5kg Lunges (forward and back) 3x3x4 6,10,8kg dumbbells ~ 10mins balancing on ball
4 PM
Running25:08 [2] 5.91 km (4:15 / km) shoes: Brooks 11
Easy to the chip shop then slighly harder up to minewoods and looped back home.
Running30:29 [1] 5.86 km (5:12 / km) shoes: Brooks 11
Strength and Conditioning50:00 [1]
Half Squats 10x3sets 140,142.5,145kg Step Ups 8 on each leg x 2sets left 20,30kg, right 50,52.5kg Deadlifts 10x3sets - 35kg Hip Flexors 12,8,6,4 14,16,18,21kg (reduced) ~ 10mins balancing on ball ~ankle outward rotation 3x20