Treadmill40:00 [3] 7.6 km (5:16 / km) +73m5:01 / km shoes: Asics Gel Nimbus 20
2 PM
Climbing1:00:00 [4] +115m
CR with Rob and Anouk. Took the biggest fall of my life, from the top move of the 21, about 7m (halfway down the wall), upside-down, with the rope catching in my groin :-/ Quite shakey after that!
19L,(21Lx),20L,21,22,22,21,(20a)
6 PM
Strength20:00 [3]
Back & shoulder antagonistic exercises: theraband, Is, Ys & Ts with light weights, scapular push-ups and mobility.
Treadmill30:00 [3] 5.6 km (5:21 / km) +55m5:06 / km shoes: Asics Gel Nimbus 20
Steady run at CityRock, with some pace & incline variation.
1 PM
Strength45:00 [4]
Upstairs strength stuff at CR.
Mobility warm-up 5 sets of pull-ups (7,7,7,4,4) with 2 mins rest between sets 5 sets of 10 finger rolls with 18kg, alternating arms 5 sets of 10 theraband extensions for shoulders & back 5 x Is, Ys & Ts (so bad at these) Mobility cool-down
Brilliant session at CR with Rob. Feeling stronger and more confident again. First-ever onsight of a 25! Was perfectly my style - such fun climbing :) Need to work on the steeper stuff though. Some pullups and strength stuff coming up!