Bar warm up
{Back squat x 5 @ 65, 65, 65, 70; Hanging row x 10} x 4
{Split squat L+R x 5 @ 40; DB shoulder press x 10 @ 7.5} x 3
{Dead bug L+R x 6, Leg raise L+R x 10} x 3
5 PM
Running1:27:34 21.02 km (4:10 / km) +54m4:07 / km ahr:131 max:143
Loop through Tentsmuir and out to the south. Only run this loop once before but it is very good - generally quiet, almost zero road and options of big or little tracks for most of the way.