Running Road31:51 7.56 km (4:13 / km) +3m4:12 / km shoes: NB M890 Greenish
It has been raining for the entire night, which seems to have cleared the pollution, so I decided it was a good chance to do some slightly faster running. 2 laps quickly, 2 laps slow, 1 lap quick, 1 slow, half a lap quick half a lap slow.
4 PM
Core/ Strength53:16 [2] +8m shoes: inov8 F-lite 230 Red
Leg session. Bit of a warm-up on the mats, mostly body weight squats and some glute activation. 4 at 90% of max, 6 at 80% 8 at 70% and 10 at 60%. 4x 8 lunges each leg. 4x 10 single leg squats 4x 15 on leg press. A few pull-ups and press-ups to finish.