Running18:19 2.0 km (9:10 / km) +3m9:06 / km ahr:129 max:172
Warming up with some jogging, and then 5x 150m intervals @ 25sec each on average.
Running tempo 20:17 5.0 km (4:03 / km) ahr:150 max:164
Felt good at the beginning, but slowed down gradually... still tired from last week / recovering.
Running warm up/down 4:47 0.9 km (5:19 / km) +1m5:17 / km ahr:116 max:147
Core44:44 ahr:107 max:151
Oh no its been a day.... its hard to remember.... 3x (1min front plank - after 30 lifting legs) 2x (1min Side Plank - R1 dipping / R2 arm under / R3 dipping [20sec each]) 2x (1min stomach ups facing up) 1x (1min superman 3sec hold 1sec rest) 1x (1min rowboats max) 1x (1min bicycles max) 1x (1min push ups max) 1x (pull ups [10/7/4] {im so out of shape} w/1min rests) 1x (dips [4/4/4] {never really did these before})
Running long (Crater Loop) 1:06:30 10.74 km (6:11 / km) +188m5:42 / km ahr:129 max:161
Recovery run. Felt better as I went along (past halfway). Really trying not to push myself and the pace. If I went any faster would have felt my muscles, so this is probably my recovery pace, especially after a hard week of training.