Flexibility/Mobility 20:00 [1]
Strength&Conditioning 15:00 [2]
abs & injury prevention work on legs
Run intervals 1:05:00 [4] 12.0 km (5:25 / km)
(injured) shoes: NB v1
4km warm up to ray hall ln then 3x 3mins effort 1min recov on the Newton rd, run back. Really tired running (stumbling) up the high bridges hill on the way back
when I stopped the top of my left knee startrd reall hurtin where I bashed it in my white rose crash
Green Gym (hedging) 1:00:00 [2]
hard work ! my hands and wrists really hurt this evening