Walkajoggeroo warm up/down (P tread) 10:00 1.2 km (8:20 / km) +12m7:56 / km ahr:124
Walk to jog with drills; 115/193
Running (P tread) 20:00 3.5 km (5:43 / km) +30m5:29 / km ahr:144
HIIT with 8 wu walk to jog and 3 strides, then 10 short intervals with walk recovery at 1:3; 3x15sec, 3x20 sec, 4x30 sec 10-11mph and walk at 5mph; 332/277
Walking warm up/down (P tread) 10:00 1.3 km (7:42 / km) +20m7:09 / km
Power walk down to amble; 131/218.
Walking (Small trails) 24:00 [1] 2.3 km (10:26 / km) +50m9:25 / km
Oh happy day - I scored in the MN vaccine lottery, so first shot today. Kinda sweet that it was Pfizer's, seeing as I have a pension from them, but that I also advised on the LNP/mRNA tech for a smaller competitor.
Spin warm up/down (P) 15:00 7.4 km (2:02 / km) ahr:124
Steady hill climb with increasing Resistance; 125/145/67/52
Strength (P audio) 20:00 [1]
WWo1 BW strength
4wu with squats/planks 12 mins of 3 sets of bird dogs, push ups, squat pulses and mountain climbers 4 mins of AMRAP 6reps push ups, dead bug, plank to squat walks - did 6 sets