5minutes on the bike level 2 about 29 minutes of circuit style exercises: weights, leg raises, squats, lunges, burpees, sergeant jumps, jumping jacks, step ups, plank, side plank, situps, v sits, russian twists, chair, pressups...some others 5minutes30 for 1km on the rower
run32:30 [3] 5.18 km (6:16 / km) +107m5:41 / km shoes: adidas swoops
justfrom cow calf to 12 apostles and round via the reservoir was very wet forgot to time it but between 30 and 35 minutes
3 PM
circuits40:00 [3]
5minutes on the bike level 2 did some weights situps, leg lowers, leg raises, squats, lunges side plank burpees, stepups, jumping jacks....some other stuff for about 30minutes 5minutes30 doing 1km on the rower
run tempo 27:35 [5] 5.15 km (5:21 / km) +30m5:12 / km shoes: new mizunos
just running the low mill loop- quite flat, few hills, all road. trying to acclimatize myself to the promised 36degrees i'm going to be in next week.eeeeeek!!
was very hot but doing the half marathon in the heat a few weeks ago has kind of shut up the little voice in my head that wants to stop
within a 6 seconds of my PB so pretty happy with that-think i took a break during that PB that wasn't included in the time