Running tempo 37:00 [3] 8.7 km (4:15 / km) shoes: Saucony Progrid Omni 7 ()
tempo run with the athletics club. went from park down to lake and around and back. felt pretty good quads hurt slightly for a little while but then felt good again.
Running warm up/down 8:00 [1] 0.9 km (8:53 / km) shoes: Saucony Progrid Omni 7 ()
-30 × crunches
- lateral bridge 30 secs each side
- plank 20 secs norm 20 secs each arm up 20 secs each leg up 20 secs opposite arm and leg each side 20 secs norm
-20 pelvic thrusts
-30 russian twists (across and back to start as one)
-20 extended arm crunches
-50 press ups 20 wide arm 20 normal 10 diamond
-30 secs leg raise
-30 dorsal raises
-30 squats