5 min warm up 1 min on/ 30 sec off x 5 [1.30km] 1 min on/ 10 secs off/ 40 secs single circuit exercise (pressup, plank, squats, lunges, chair)/ 10 secs off x 5 [1.25km] 5min warm down
run long 1:03:00 [3] 11.44 km (5:30 / km) shoes: the ones that match my watch
My new watch times every kilometre during my runs. This is amazing. Why did I even bother running in an every day watch. I'm quite disappointed my run was bang on 1 hour 3minutes because I didn't get to use seconds in my log...
5.13, 6.03 (forgot to stop during traffic lights), 5.09, 5.13, 5.23, 5.34, 5.28, 5.52, 5.40, 5.32, 5.36, 2.17 (last 450m)